CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
5′ Coaches Choice
+ Front Rack Stretch
+ Sling Shot/ Band Pull Aparts
Weightlifting
Quick BB Complex 3 x 5
– RDLs, Hang Muscle Clean, Front Squats
THEN
“Big Clean Complex”
Power Clean + Hang Power Clean + Squat Clean + Front Squat + Hang Squat Clean
5 sets, every 2 Minutes
Big Clean Complex
(1) Power Clean
(1) Hang Power Clean
(1) Squat Clean
(1) Front Squat
(1) Hang Squat Clean
Metcon
Metcon (AMRAP – Rounds and Reps)
12′ AMRAP
12/9 Calorie Bike/Ski/Row
9 BB Facing Burpees
6 Clean & Jerk 135/95
Accessory Work
Strict Pull Ups
4 x Max Reps
OR
Do whatever you need to get a little stronger here
( less reps and more sets, use bands, use a partner, toe assisted, anything to get a stronger vertical pull)