CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
8′ Coaches Choice
– MOBILITY –
Yoga shoulder opener :45 each side
Russian Baby Makers :60 work
Weightlifting
DB Bench Press and SkiErg (coach it up)
5 sets of 8 reps on DB Bench Press
W/ 12/9 Calories on SkiErg
*Every 3 minutes as best as we can, just keep moving from station to station if class is big*
DB Bench Press (5 x 8)
Dumbbell bench press
Metcon
Bird Box (Time)
For time:
2k/1800m Row
10 Rope Climbs
50 Clean & Jerks 135/95
**Rope Climbs sub is 1 RC = 3 Strict Pull Ups OR 5 Ring Rows. You MUST disconnect after 3 Pull Ups or 5 Ring Rows to simulate resetting for a rope climb**
25′ Time Cap
Cool Down/Stretch
Stretch big time and get ready for some big lifting Tomorrow!!
Back Squats, Deadlifts, AND Power Cleans…. we going to move some weight on Friday so get your sleep!