CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
Coaches Choice
+ OH Mobility & Shoulder Stability
Strength
Strict Press (use best lift last week for %)
3 x 5+ (65%, 70%, 75%)
– Every 2 minutes, max quality reps on last set
Shoulder Press (3 x 5+)
Metcon
Metcon (Time)
3 rounds for time:
1000m Row/800m SkiErg
16 Alternating DB Snatch **
100 Double Unders
-rest 2:00-
**DB RX+ (70/50), RX (50/35)
If you go RX+ you should be thinking unbroken still.
Cool Down/Stretch
Foam roll calves & everything else you need from the week!