CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
*10 Minutes Coaches choice*
– Spiderman Lunge w/ Twists, Sling shot
Weightlifting
Back Squat 3×3+ at 75%/Every 2 minutes
(3 Ramp up sets then 3,3,Max Good Quality Reps)
Either 75% or add 5-10lbs from last week
Back Squat (3 x 3+)
Metcon
CrossFit Games Open 18.5 (Ages 16-54) 11.6 and 12.5 (AMRAP – Reps)
Complete AMRAP in 7 minutes of:
3 Thrusters, 100#/ 65#
3 Chest-To-Bar Pull-ups
6 Thrusters, 100#/ 65#
6 Chest-To-Bar Pull-ups
9 Thrusters, 100#/ 65#
9 Chest-To-Bar Pull-ups
12 Thrusters, 100#/ 65#
12 Chest-To-Bar Pull-ups
15 Thrusters, 100#/ 65#
15 Chest-To-Bar Pull-ups
18 Thrusters, 100#/ 65#
18 Chest-To-Bar Pull-ups
21 Thrusters, 100#/ 65#
21 Chest-To-Bar Pull-ups
This is a timed workout. If you complete the round of 18,
go on to 21. If you complete 21, go on to 24, etc.
Core
3 x 10-15 GHD Sit-Ups
AND
3 x :30+ Side Planks each side
Cool Down/Stretch
Lat stretch on rig
Couch Stretch
Banded Hamstring and Twisted Cross(Low Back)
