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*