CrossFit Nucleus, CrossFit Nucleus – CrossFit

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Warm-up

5′ Coaches Choice Warm Up

+ Front Rack Stretch

+ Hip Flexor/banded samson stretch

Weightlifting

Clean Complex (5 sets, every 2 Minutes)

Power Clean + Hang Power Clean + Hang Squat Clean + Squat Clean

Power Clean + Hang Power Clean + Hang Squat Clean + Squat Clean (5 sets)

Power Clean + Hang Power Clean + Hang Squat Clean + Squat Clean

Metcon

Paw Patrol (AMRAP – Rounds and Reps)

15′ AMRAP

60 Double Unders

20 T2B

10 Hang Squat Snatches 115/75

*RX+ is 135/95 if you a good at Snatches and can handle the weight for 5+ reps each time*

Accessory Work

4 Super sets:

10 DB Curls

10 DB Upright Rows/High Pulls

20 Torso Plate Twists

Cool Down/Stretch