CrossFit Nucleus, CrossFit Nucleus – CrossFit

View Public Whiteboard

Warm-up

5′ Coaches Choice Warm Up

+ Shoulder opener

+ Front rack opener

Weightlifting

Split Jerk specific Warm Up/Position Stretches

– Technique, empty bar reps

THEN

6 x 1, Every 90 Seconds

Split Jerk (6 x 1)

Metcon

Metcon (AMRAP – Rounds and Reps)

“IHOP” – 15′ AMRAP

60 Double Unders

5 Power Cleans 155/105

5 Hang Squat Cleans

5 Squat Cleans

Cool Down/Stretch

Foam Roll Lats & Quads/Hip Flexors

2′ each side Couch or Twisted Lizard (go longer if you have time)