CrossFit Nucleus, CrossFit Nucleus – CrossFit

Warm-up

400m Run

-then-

BB Complex 5 round:

5 RDLs

5 Hang Clean/Snatch

5 Press & Stretch

5 Squats

5 Thrusters w/ stretch at top

– rest 20-30 seconds after each round-

Then Position Stretches for Snatch

1. Squatting Quad Snatch Grip

2. OH Stretch

3. OH Squat

3 x 10 second holds.

Weightlifting

30 Minute Clock to build to:

Heavy 1 Rep Snatch

Heavy 2 Rep Deadlift

Heavy 3 Rep Bench Press

*use your time wisely you only have 30 minutes, this may not be a 1RM just a heavy lift for the day.*

Snatch (Heavy 1 Rep)

Deadlift (Heavy 2 Rep)

Bench Press (Heavy 3 Rep)

Metcon

Metcon (AMRAP – Rounds and Reps)

15 Minute AMRAP

5/3 Muscle Ups (bar or rings)

400m Run

15 SDLHP 115/85

10 Alternating Pistols (step ups or assisted)

15 Push Press 115/85

*Count 400m Run as 1 rep for starting 2 for finishing*

Cool Down/Stretch