CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
Coaches Choice
+ Banded Hamstring
+ Banded Super Front Rack
+ Yoga Shoulder Opener
Strength
Muscle Strength/Endurance today
2 Minutes Work/2 Minutes Rest
8 Power Cleans (70%-Body Weight, something you can do singles with pretty good, no long breaks needed)
MAX Reps Bench/Floor Press (135/95 or something you can do 10 unbroken with pretty easily)
REST 5:00
– then start the metcon below –
Metcon
Metcon (AMRAP – Rounds and Reps)
8′ AMRAP
10 Sumo Deadlifts (same weight as cleans)
10 Box Jumps 24″/20″
5 Strict Pull Ups (or 3 Bar Muscle Ups)
Accessory Work
4 x 10 DB Curls
4 x 10 DB Shrugs
4 x 12 Banded Triceps Extension