CrossFit Nucleus, CrossFit Nucleus – CrossFit
Move steady through 12′ AMRAP
8 Hang Power Cleans
8 Rolling Sit-Ups
8 Push Ups
10′ Time Cap, this should be very fast!! Shoot for sub 5 minutes
Clean, 135# / 95#
– lower weight as needed
– Ring Dips, Bar Dips, Ring/Plate Push Ups, hand release push ups
Spend the remaining time doing heavy sets of 3 rep, drop & reset Squat Cleans.
– at least 5 sets of 3 reps, build up to AHAP (As Heavy As Possible).
Squat Clean (5×3)
EMOM – L-Sit work As Long As Possible
E2Minutes – Hollow Body/Weighted Planks :45-:60 work
Just play with this and get some work in!