CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
5′ Coaches Choice quick
+ Banded Super Front Rack
+ Clean Position stretches
THEN
3 x 5 reps each BB Complex empty bar
– Deadlift
– Hang Power Cleans
– Front Squats
Weightlifting
**If your front rack is not good then catch every clean in a Power position during workint sets**
– Every 2 Minutes
– Skip the Front Squat if it limits your weight drastically
Big Clean Complex (5 sets)
(1) Power Clean
(1) Hang Power Clean
(1) Squat Clean
(1) Front Squat
(1) Hang Squat Clean
Strength
DO THIS AFTER METCON or Before…. UP to class/Coach
3 super sets:
10 Strict Ring/Bar Dips
10 BB Curls
10 BB Ab Rollouts/rings/TRX
Metcon
Metcon (AMRAP – Rounds and Reps)
12′ AMRAP
5 Ring/Bar Muscle Ups
10 1-Arm DB thrusters 50/35
20 Alternating DB Snatches 50/35
40 Double Unders
**Thrusters: do 5 on left, then 5 on right
** Never drop DB, control the weight down at all times**