CrossFit Nucleus, CrossFit Nucleus – CrossFit

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Warm-up

PRE-Warm Up Mobility = PVC with elbows on Box

750m Row

THEN

3 Rounds Not For Time

– 70 DU’s/70 Jump Ropes

– 8 Box Jumps (step down each rep)

– 8 Kipping Pull Ups (keep good hollow body)

THEN

Clean Position Stretches 2 x :10

– Squatting Quad

– Front Rack

– Front Squat Power Position

Weightlifting

Power Clean

5 x 1

– Build up to 1RM Power Clean, Get Heavy, Land Good!

– Every 2 Minutes

Power Clean (1RM)

Metcon

CrossFit Games Open 16.3 (AMRAP – Reps)

AMRAP 7 minutes

10 power snatches

3 bar muscle-ups

Men use 75 lb.

Women use 55 lb.

Cool Down/Stretch

– Lats on Rig

– Chest/Shoulders on Rig

– Puppy Dog

– Pigeon

– Wrists stretch