CrossFit Nucleus, CrossFit Nucleus – CrossFit
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)
