CrossFit Nucleus, CrossFit Nucleus – CrossFit
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