CrossFit Nucleus, CrossFit Nucleus – CrossFit

Warm-up

3 Minutes Row.

5 Minutes of – 2 Gym Runs, 2 Karaoke, 1 High Knees, 1 Butt Kicks, 1 High Kicks, 1 Lunge w/ a twist, 3/3 Lateral lunges

Weightlifting

3 Rounds Barbell Complex

5 – RDLs

5 – Press from Snatch Grip behind the neck

5 – OH Squats/Back Squats

Position Stretches

1. Snatch Grip Squatting Quad

2. Snatch Grip OH Lockout

3. Bottom of OH Squat

Build up to heaviest lift over 8 sets:

2 Snatch Lift Offs + 1 Snatch Pull

DB Bench Press

4 x 8-10

(2) Snatch Lift Offs + (1) Snatch Pull (8 x 1)

2 Snatch lift offs (w/ 1 second pause at the knee) + Snatch Pull

DB Bench Press (4 x 8-10)

Dumbbell bench press

Metcon

Metcon (AMRAP – Rounds and Reps)

13 Minute AMRAP

5 – Deadlift 315/205 RX+, 275/185 RX

10 – Strict Push Ups

15 – Wall Balls 25/20 RX+, 20/14 RX

-Rest 30 Seconds-

Accessory Work

4 sets not for time:

GH Raises (quality dictates reps)

DB Curls (you pick weight and reps)

Then

5 reps of Iron Scap Protocol