CrossFit Nucleus, CrossFit Nucleus – CrossFit

Warm-up

2 Minute Sprint on Rower

-then 5 Minutes-

Karaoke down and back

Alternating Lunge w/Twist

1 Leg RDL w/ High Kick

High Knees/ Butt Kicks

2 Gym Runs

Alternating Lateral Lunge

Knee Hugs/Ankle Lifts

Over/Over/Under/Under Hurdles

-then

2 Rounds BB Complex

5- RDLs

5- Press

5- Back Squats

-then-

3Part Pause – 2 Part Pause – No Pause

– Clean Pull

– Clean High Pull

– Muscle Clean

– Power Clean

– Power Clean + Front Squat

– Squat Clean

-then-

3 Split Jerks w/ pause in receiving position

Weightlifting

15 Minutes to build up to “Heavy” Squat Clean and Jerk

Clean and Jerk (Heavy single)

Weightlifting

2 Sets of 30 Second Max Reps G2OH with 90 Second rest.

RX+ 135/95

RX 115/75

Metcon (2 Rounds for reps)

2 sets of 30 second max reps G2OH

Metcon

For Time:

25, 20, 15, 10

Heavy Wall Balls (30/25) RX+, (25/20) RX

Box Jumps 24″/20″

@12:00

3RFT:

10 Hang Power Snatch

10 T2B

RX 95/65

Metcon (Time)

25, 20, 15, 10

Wall Balls

Box Jumps 24″/20″

RX+ 30/25

RX 25/20

Metcon (Time)

3RFT:

10 Hang Power Snatch

10 T2B

RX 95/65

Cool Down/Stretch