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4.14.17

CrossFit Nucleus, CrossFit Nucleus – CrossFit

Warm-up

12′ AMRAP

– 750/600m Row or 800m Run Buy in –

10 Push Ups

10 Rolling Sit Ups

10 PVC Pass throughs

10 PVC OH Squats (SLOW and Controlled)

3 Wall Walks

5 Traveling HS Kick Ups (keep arms locked and only kick up as high as you feel comfortable)

— OR HS Walk only allowed 2 Kick ups if attempting to walk before going back to Push Ups.

Weightlifting

Bench Press

– Set up, Execution, ramp up/warm up sets

– Keep shoulder blades locked and elbows by your side bending the bar

5 x 5 Every 2 Minutes

– Start roughly 60%1RM and add as you feel good.

Bench Press (5×5)

Metcon

Metcon (Time)

3 Rounds for time:

15 Burpee Box Jump Overs 24″/20″

15 DB Push Press 50/35

Accessory Work

Bring your FOID Cards, time for the Gun Show!!

Jacked Street!!

Bar Dips (5-15 reps) use bands, add weight, anything goes as long as it feels like work

– Super Set w/-

DB Curls – hammer, seated, standing, rotational, 21’s, anything goes as long as it feels like work. (Non traditional options: Peg Board, legless or regular Rope Climbs, or Chin Ups)

(Sets and reps are up to you, get a crazy arm pump for the weekend!)

Cool Down/Stretch

Spend at least 5-6 Minutes hitting your large muscle groups and anything that has been spicy!