CrossFit Nucleus, CrossFit Nucleus – CrossFit

Warm-up

4 Minutes: Lacrosse Ball Glute to Hip (2:00 each side)

-then-

3 Rounds:

10 Thrusters 45/35

10 Rolling Sit-Ups

10 Band Pull Aparts (red)

5 High Box Jumps (no Rebounding)

Weightlifting

WEIGHTLIFTING WEDNESDAY!!!

Clean Position Stretches (2-3 Rounds, 10-15 Seconds)

– Squatting Quad

– Front Rack

– OH Lockout

– Front Squat

Then Every 2:30 Clean Complex (5 Movements)

Build up as heavy as possible, do 1 Set together with NO weight or Really light weight!!

– Power Clean

– Power Jerk

– Front Squat

– Hang Squat Clean

– Split Jerk

Misfit Clean Complex (5 x 1)

Power Clean, Power Jerk, Front Squat, Hang Squat Clean, Split Jerk

Weightlifting

Deadlift 3×5, @ 2011 – NO Bounce/Touch and go

– Every 2 Minutes

Deadlift (3×5)

Metcon

Metcon (AMRAP – Rounds and Reps)

6′ AMRAP

5 Thrusters

7 Hang Power Clean

9 Bar Facing Burpees

RX+ = 135/95

RX = 115/85

**Goal is to do Thrusters unbroken**

Cool Down/Stretch

1. Wrists

2. Elbows

3. Lats/Shoulders

4. Lizard/Twisted Lizard