CrossFit Nucleus, CrossFit Nucleus – CrossFit

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Warm-up

5’ Coaches Choice

+ Banded Front Rack

+ Banded Hip Flexor/Spider-Man hold

Weightlifting

Stay light and work on getting under the bar as fast as possible and sticking the Front Squat relieving position.

6×3 High Hang Squat Clean

– Every 90 Seconds

High-Hang Clean (6 x 3)

Metcon

Metcon (Time)

For Time:

21-15-9

DB Snatches 50/35

Lateral DB Burpees

10-8-6

Strict Pull Ups

50-50-50

Double Unders

Accessory Work

4 sets:

10/10 DB Back Rows

10 DB High Pulls/Upright Row

8/8 MB partner rotational throws

Cool Down/Stretch