CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
5′ Coaches Choice
+ Front Rack Mobility
+ Overhead Mobility
– Empty bar Power clean, Hang Power Clean, Split Jerk work
Weightlifting
Clean Complex
(2) Power Clean + (2) Hang Power Cleans + (2) Split/Power Jerks
(2) Power Clean + (2) Hang Power Cleans + (2) Split/Power Jerks (6 sets)
(2) Power Clean + (2) Hang Power Cleans + (2) Split/Power Jerks
Metcon
Metcon (Time)
For time
21-15-9
C2B Pull Ups
Deadlifts 185/105
-then-
21-15-9
Lateral Burpees over bar
Pull Ups
Accessory Work
3 giant sets:
10 DB Shrugs
10 DB Curls (alternate each arm)
10 DB Lateral Raies
20 Band triceps press downs (fast)
