CrossFit Nucleus, CrossFit Nucleus – CrossFit
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)