CrossFit Nucleus, CrossFit Nucleus – CrossFit

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Warm-up

Coaches Choice

+ Front Rack & Overhead Mobility

Weightlifting

Split Jerks

– footwork, empty bar work, ramp up sets

– 10 x 1 around 85% (should be comfortable coming back down to shoulders)

– Every 1:00-1:30

– Focus is speed under bar and being stable/strong when the weight shows up (owning the recieving position)

Split Jerk (10 x 1)

Metcon

Metcon (AMRAP – Rounds and Reps)

7′ AMRAP

6 Bar Facing Burpees

5 Shoulder to Overheads 135/95

Cool Down/Stretch

Stretch shoulders, lats, chest, triceps, and anything else… WB’s and T2B tomorrow with a few other things. Strict Pull Ups tomorrow are strength so make sure the Lats are ready