CrossFit Nucleus, CrossFit Nucleus – CrossFit

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Warm-up

5′ Coaches Choice

+ Banded Shoulder Opener

+ Banded Bully

Strength

Overhead pressing progressions/Coach up with empty barbell each movement

( Every 2 Minutes)

Strict Press 3 x 5

Push Press 3 x 3

Split Jerk 3 x 1

Shoulder Press (1 x 5)

Push Press (3 x 3)

Split Jerk (3 x 1)

Metcon

Metcon (Time)

3 Rounds: 20′ time cap

500m Row (each round)

21-15-9

Power Clean 155/105

Knees 2 Elbow

THEN

Optional Cash Out: 10 Ring Muscle Ups

RX+=You did the Ring Muscle Ups

RX = you did everything except the MUs

Cool Down/Stretch