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!