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!!)