CrossFit Nucleus, CrossFit Nucleus – CrossFit

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Warm-up

5′ Coaches Choice Warm Up

– Banded Super Front Rack :30 each side

– Banded Hamstring :30 each side

– Clean Position stretches :30 each position

Weightlifting

Squat Cleans

– 10′ Coach it up: 3 Part/2 Part/No Pauses

– 10′ to find 1 Rep Max Squat Clean

(might not be as heavy as you’d like but just get to as heavy as you can for a single in 10 minutes)

– We Will Use 70% of your best successful lift TODAY for the metcon

Squat Clean (Find Heavy 1 Rep)

Metcon

Metcon (Time)

For Time:

(10…1!) Bench Press 135/95

(3) Squat Cleans at 70% of your best Clean today

(10) V-Ups

Accessory Work

3 sets each:

(10) DB High Pulls

(10) DB Lateral Raises

(10) DB Curls

Cool Down/Stretch