CrossFit Nucleus, CrossFit Nucleus – CrossFit
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