CrossFit Nucleus, CrossFit Nucleus – CrossFit

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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