CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
Weightlifting
Clean & Jerk
– Squat it if you got it, what ever you can lift more weight with
– 20 Minutes to find 1 RM
– do at least 6 sets
– light weight skill progressions to dial in technique, then get heavy
Squat Clean and Jerk (1 rep max)
Metcon
Metcon (AMRAP – Rounds and Reps)
9′ AMRAP
2.4.6.8.10.12.14….
Power Cleans 135/95
Toes 2 Bar