CrossFit Nucleus, CrossFit Nucleus – CrossFit

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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)