CrossFit Nucleus, CrossFit Nucleus – CrossFit
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