CrossFit Nucleus, CrossFit Nucleus – CrossFit

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Warm-up

5’ Coaches Choice Warm Up

+ Sling Shot

+ Front rack mobility

Weightlifting

5sets- 2x Clean/power-squat + 1 Clean & Split Jerk

(Squat all reps if possible)

(Clean + Clean, Clean & Split Jerl)

Clean and Jerk (5 sets)

Metcon

Metcon (Time)

For Time:

5-4-3-2-1

Power Cleans (80% of above)

Ring Muscle Ups

-into-

10-8-6

Deadlifts (80% of strength)

Bar facing burpees

(Strict Chin Ups 2:1 for Ring Muscle Ups)

Accessory Work

3×8 DB Irish Shoulders

4×8/8 DB Back Rows

4×10 DB Floor press

5×10 V-Ups (EMOM explosive)