CrossFit Nucleus, CrossFit Nucleus – CrossFit
15 Russian KB Swings
5 KB Goblet Squats (SLOW and CONTROLLED)
3 Wall Walks
10/10 Sling Shot
5 BB Front Rack Stretch to a Press/OH lockout Stretch
20 Jumping Jacks, Wrists touch behind the back each rep
Squat Clean and Split Jerk 2RM (drop and reset)
– No weight Footwork for Split Jerk (5+ reps or so)
– Few practice reps with class (empty bar/light weight)
– 6 sets, every 2 Minutes building to a 2RM
Squat Clean and Jerk (6 x 2)
10 Minute time cap!!
30 Clean and Jerks, 135# / 95#
Duh… Biceps, Triceps, and Abs…. It’s Friday!!
Get a pump! 🙂