CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
4 minutes on Rower.
3 x 5 Each Movement w/ PVC
– Leg swings, Torso Twists, Pass throughs
3 x 5 Each Movement w/ BB
– RDL, Press from back rack, Back Squat
Mobility:
Jerk Position Stretches, 10 Sec Each x 3
1. Front Rack
2. Overhead Lock out
3. Left Foot Forward
4. Right Foot Forward
-then-
5. Front Squat hold 2 x 15 Seconds hold
Weightlifting
BOME2015 Heavy Floater (20 Minutes to find 1RM)
Power Clean + Front Squat + Hang Power Clean + Front Squat + Jerk
Metcon
BOME2015 Event 3 The Chipper (Time)
14 Minute Time Cap
For time:
50/40 Calorie Row
30 Alternating front rack reverse lunges
15 Snatches
50 Wall Balls
30 T2B/Hang Knee Raises
15 Hang Power Cleans
-then- Max DU’s to the 14 minute Mark
RX+ 135/95
RX 95/65
Metcon (AMRAP – Reps)
Max DU’s