CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
5′ Coaches Choice
+ Banded Front Rack
+ Banded Elbow/Wrist stretch on rig
Weightlifting
Big Clean Complex, round 3… lets get a little heavier now that we are familiar with the complex!
5 sets every 2 minutes, try to start a little heavier this week then last week.
Big Clean Complex (5 sets)
(1) Power Clean
(1) Hang Power Clean
(1) Squat Clean
(1) Front Squat
(1) Hang Squat Clean
Metcon
Metcon (Time)
For time:
25 Thrusters 95/65
400m Run
25 C2B Pull Ups
400m Run
25 Thrusters 95/65
Accessory Work
3-4 rounds NOT for time:
10 BB Curls
10 BB Rollouts
10 Dips Rings/Bar