CrossFit Nucleus, CrossFit Nucleus – CrossFit
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