CrossFit Nucleus, CrossFit Nucleus – CrossFit

Warm-up

10′ AMRAP

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

Weightlifting

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)

Metcon

10 Minute time cap!!

Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#

Accessory Work

Duh… Biceps, Triceps, and Abs…. It’s Friday!!

Get a pump! 🙂

Cool Down/Stretch

MERRY CHRISTMAS!!!!