CrossFit Nucleus, CrossFit Nucleus – CrossFit
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