CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
3 Rounds:
400m Run
10/10 Sling Shot
12 DB Muscle Snatch
Weightlifting
Jerk Technique
(position stretches)
– Front Rack
– Overhead Lockout
– Left foot forward
– Right foot forward
5 Tall Jerks (bar on forehead, on toes)
5 Split Jerks (empty bar)
Power Cleans
– High Hang Muscle Cleans, High Hang Power Cleans (4 Each)
– Low Hang Muscle Cleans, Low Hang Power Cleans (4 Each)
– Mid-Shin Muscle Clean, Mid-Shin Power Clean
THEN
1RM Power Clean (15 Minutes)
Power Clean (1RM)
Metcon (AMRAP – Rounds and Reps)
6′ AMRAP
10 Lateral Box Jump Overs (24″/20″)
5 Front Squats
RX+ 155/105
RX 135/95
Accessory Work
Rope Climbs (legless if possible)
– Peg Board
– Chin Ups
– BB Curls (4 x 10)
*Get those biceps some work!!)
