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5.11.18

CrossFit Nucleus, CrossFit Nucleus – CrossFit

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Warm-up

Coaches Choice, Dynamic, BB Complex 10 minutes

THEN

Squat Clean Position Stretches 3 x 5 reps each

– Squatting quad, Front Rack, Front Squat

THEN

Squat Clean technique

Weightlifting

Squat Cleans 6 x 1

– Every minute on the minute

– Get as heavy as possible

Squat Clean (6 x 1)

Metcon

Pennies (Time)

3 rounds:

6 Squat Clean 225/135

6 Ring Muscle Ups

400m Run

-THEN-

6 Squat Cleans 225/135

6 Ring Muscle Ups

Accessory Work

GH Raises 4 x 8

AND

Reverse Hypers 4 x 10

Cool Down/Stretch

– Lats/chest on Rig

– Banded Samson on Rig

– Banded Hamstring on Rig

– Figure 4 Stretch (hips/glutes)