CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
BB Complex.
3 Rounds Unbroken w/ BB:
5 – RDLs
5 – Press behind the necks
5 – Back Squats
-then-
Burgener Warm up BB/PVC
5 Reps Each Movement
1. Down Ups
2. Elbows high and outside
3. Muscle Snatch
4. Snatch Drops w/ arms locked out
5. Snatch Balance
-then-
2 x 5 Sotts Press PVC/BB
– 30 Second Puppy dog between sets
-then-
Jerk Position Stretches BB + 10 Seconds
x 3 Rounds
1. Front Rack hold
2. Overhead lockout
3. Left leg forward split
4. Right leg forward split
-then-
5. Front Squat Hold 2 x 15 seconds
Weightlifting
Hang Squat Snatch 5 x 4 – EOMOM
5 x(1) Power Clean + (2) Front Squats
– EOMOM
5 x (3) Split Jerks w/ 1 second Pause in Dip & 2 sec pause in receiving position
– EOMOM
4 x 5+ GH Raises
Hang Snatch (5 x 4)
(1) Power Clean + (2) Front Squats (5 sets)
1 power clean + 2 front squats
Split Jerk (5 x 3)
Glute-Ham Raises (4 x 5+)
Cash Out
800m Run (Time)
Max Effort 800m Run
