CrossFit Nucleus, CrossFit Nucleus – CrossFit

View Public Whiteboard

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

Cool Down/Stretch