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