CrossFit Nucleus, CrossFit Nucleus – CrossFit

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Warm-up

5’ coaches Choice Warm Up

+ OH Mobility

+ Front Rack Mobility

Weightlifting

6 sets

(2 power cleans. 2 power cleans. Squat Clean & Split Jerk)

(total 6 reps each set. Touch and go the power clean doubles)

– every 2 minutes

2 Power Cleans + 2 Power Cleans + Squat Clean & Split Jerk (6 x 1)

2 Power Cleans + 2 Power Cleans + Squat Clean & Split Jerk

Metcon

Each round is a fast MAX effort Sprint!!

No measure, just do work!

Metcon (No Measure)

10 Rounds – Every 2 minutes

:20 peak Calorie/hour Rower

(1)Squat Clean & Jerk

(2) Burpee box jump overs 30″/24″/20″

Weight ideas:

185/135, 155/115, 135/95, 95/65

Choose box height you can do quickly and confidently.

Sub Burpee long jumps if you don’t want to jump on box.

Accessory Work

4 super sets:

5 Strict Pull Ups

8 DB Hang High Pulls (control descend)

Cool Down/Stretch