CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
5′ Coaches Choice Warm Up
+ Band Super Front Rack
+ Band Ankle
Weightlifting
TEST: Clean and Jerk (1rep max)
– Coach it up
– Let it eat!
– If you have time left to go for a Clean w/out the Jerk have fun
– 20 Minutes
Clean and Jerk (1 rep max)
Metcon
Elizabeth
-rest 5:00-
800m Run as fast as possible
Elizabeth (Time)
21-15-9
Clean, 135# / 95#
Ring Dips
800m Run (Time)
Max Effort 800m Run
Accessory Work
6 sets:
(5) Strict Pull Ups
(5) BB Back Rows
