CrossFit Nucleus, CrossFit Nucleus – CrossFit

Warm-up

8′ AMRAP – quick warm up Coach improv for 8 minutes

– utilize body weight movements –

Burpees, PVC, Grasshoppers, Jump lunges, Dynamic movements, etc…

:Just have fun with it:

Metcon

Metcon (Time)

4 Rounds for time:

12 Power Snatch 95/65

12 Overhead Squats 95/65

12 Ring Dips

16′ time cap

Weightlifting

Deadlift 5 x 2

– pick a heavy weight and hang on for all 5 sets 80-90%1RM

– EMOM, No Bounce, No Dropping weights

THEN

Bench Press 5 x 3

– E2Minutes

Deadlift (5 x 2)

Bench Press (5 x 3)

Cash Out

JACKED STREET back again!!!

SUPERSET: 4 sets

– 10 DB Curls

– 15-20 Banded Tricep Extensions

*rest as needed between supersets*

Core

Firehouse MB Ab Circuit (No Measure)

10 of everything, 4 Rounds, 3 movements each round:

– Sit-Ups, Pauses, 1/2 Jacks

– 1/2 Ups, MB Chest pass, 1/2 Jacks

– 1/2 Downs, MB Overhead throws, 1/2 Jacks

– MB Chest Pass, MB Overhead throws, Full Jacks

*Use 10lbs or less for MB

then hit Cobra Stretch for a minute immediately afterwards.

Cool Down/Stretch

Sometimes BRO’s Stretch!!