CrossFit Nucleus, CrossFit Nucleus – CrossFit

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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**