CrossFit Nucleus, CrossFit Nucleus – CrossFit

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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)