CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
8′ AMRAP (move steady)
– 100m Run ( 3 gym runs down and back=1)
– 15 Band Pull Aparts
– 10 HSPU’s/Push Ups
Weightlifting
Empty Bar Press Complex
– 5 Strict Press (1 Second hold at top)
– 5 Push Press (1 Second hold in dip and at top)
– 5 Push Jerks (1 Second hold at top)
– 5 Split Jerk (1 Second hold in Receiving position)
– Rest :30 then Repeat 1 more time
1 RM Push Press (15 Minutes)
Push Press (1RM)
Metcon
Metcon (AMRAP – Rounds)
10′ AMRAP
8 Chest2Deck Push Ups
AND
4 Hang Power Cleans
RX+ 155/105
RX 135/95
* Score is as many rounds you can do unbroken to the standard.
* Push Ups, legs are to never touch the ground for RX or RX+
Accessory Work
3 x 10 Hip Extension
then Stretch and Sauna!