CrossFit Nucleus, CrossFit Nucleus – CrossFit

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Warm-up

5′ Coaches Choice Warm Up

+ Band Front Rack/Band Ankle Stretch :30 each

+ Clean Position Stretches (squatting quad, front rack, front squat)

– (3 x :10 each)

Weightlifting

Squat Cleans – Coach it up

(3 part, 2 part, No Pause)

– Deadlift

– Clean Pull

– Clean High Pull

– Power Clean

– Power Clean + Front Squat

– Squat Cleans

THEN

5 x 3, Squat Cleans

– Every 2 Minutes

Squat Clean (5 x 3)

Metcon

Metcon (4 Rounds for reps)

12′ EMOM

1) :30 MAX Rep Power Cleans 135/95

2) :30 MAX Double Unders

3) :30 MAX Strict Pull Ups

*For a score keep a running rep count for all three movements. Once you have completed all three movements for a full round that is your “score” for that round. There will be a total of 4 rounds. Start your rep count over at 0:00, 3:00, 6:00, & 9:00.

Accessory Work

3 sets of 10 reps each:

W-Band Pull aparts (red)

Straight Arm Lat Pull Down/Crossover Symmetry or bands on rig

Banded Face Pulls on Rig

Cool Down/Stretch