CrossFit Nucleus, CrossFit Nucleus – CrossFit

Warm-up

Tabata Row 8 X :20/:10 (4 Minutes total)

– Goal is max Calories –

THEN

3 Rounds:

Sling Shot 10/10

Band Pull Aparts 10

1 Round of following BB Complex (5 Reps Each)

– RDLs, High Pulls, Thrusters, Good Mornings, Back Squats

Weightlifting

Quick Power Clean Technique (few reps as class, step by step)

THEN

4 x 7 Touch AND Go

– Every 2:30

– Go as heavy as possible with good form and maintaining a touch and go cadence

– Pick a weight you know you can hit first set, then ADD ACCORDINGLY!!

– Try not to miss until set 4, be smart on your first 2 sets!

4 x 7: Power Clean (4 x 7)

Metcon

Metcon (Time)

4 Rounds: 20′ Time Cap

8 Pull Ups

8/8 1-arm DB Thrusters 50/35

6 C2B Pull Ups

6/6 1-Arm DB Thrusters 50/35

4 Muscle Ups

4/4 1-Arm DB Thrusters 50/35

Cool Down/Stretch

Couch

Kneeling hamstring

Banded Lats and shoulders/Chest