CrossFit Nucleus, CrossFit Nucleus – CrossFit

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Warm-up

5′ Coaches Choice

+ Banded Shoulder Opener

+ Banded Front Rack Stretch

-then-

2×7 BB Complex

– RDLs, Presses, Front Squats

Weightlifting

Split Jerks – From Rack

– Technique: Footwork, PVC, Empty Barbell, Tall Jerks

5 x 2, building up to a 2 rep max

– Every 2 minutes

Split Jerk (5 x 2)

Metcon

Metcon (AMRAP – Rounds and Reps)

11′ AMRAP/Ladder

1.2.3.4.5.6.7.8.9.10….. Power Cleans

35 Double Unders each round

RX = 185/125

RX+ = 225/155

Accessory Work

DB Tricpes extensions 4 x 8

Cool Down/Stretch