CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
Weightlifting
Power Cleans
– 5 x 3 @ 75-85%
– Touch and go, every 2 Minutes
Power Clean (5 x 3)
Metcon
7′ AMRAP
20 Double Unders
6 Hang Power Cleans 135/95
1′ Rest
3 Rounds for time:
20 Double Unders
6 Hang Power Cleans 135/95
***2 different scores***
Metcon (AMRAP – Rounds and Reps)
7′ AMRAP
20 Double Unders
6 Hang Power Cleans 135/95
REST 1:00
at 8:00 do the next metcon
Metcon (Time)
3 Rounds for time:
20 Double Unders
6 Hang Power Cleans 135/95
Cool Down/Stretch
smash/stretch forearm, wrists, lats, triceps, calves