CrossFit Nucleus, CrossFit Nucleus – CrossFit

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Warm-up

Coaches Choice

+ Clean prep (burgener warm up or 3pp,2pp, no pause)

+ Banded Super Front Rack Stretch

Weightlifting

Power Clean Test Week

– 1 Rep Max

– Use 20 minutes to build up to a 1 rep max power clean with GOOD technique

Power Clean (1 rep max)

Metcon

Metcon (Time)

For time:

21-15-9

Power Snatch 95/65

50-50-50

Double Unders

Cool Down/Stretch