CrossFit Nucleus, CrossFit Nucleus – CrossFit
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
