CrossFit Nucleus, CrossFit Nucleus – CrossFit
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