CrossFit Nucleus, CrossFit Nucleus – CrossFit

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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

Cool Down/Stretch