CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
5′ Coaches Choice Warm Up
+ Front Rack Stretch
+ Squat Stretch
Weightlifting
Squat Cleans – Coach it up
THEN
5 sets every 2 minutes of 3 Position Squat Cleans
(1) Mid-Thigh + (1) Knee + (1) Floor (all squat cleans)
1 Hang Clean + 1 Low Hang Clean + 1 Clean (5 sets)
3 total reps, 1 hang clean, 1 Below knee clean, 1 clean
Metcon
Metcon (Time)
For time:
400m Run
-then-
21-15-9
American KB Swing 70/53
Toes 2 Bar
8′ Time Cap
Accessory Work
4 x 2-3 Skin the Cats
-keep arms straight as possible