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4.19.17

CrossFit Nucleus, CrossFit Nucleus – CrossFit

Warm-up

8′ AMRAP

– 30 Burpee Buy In –

10 Russian KB Swings

10 Goblet Lunges (5 each leg)

7 Rolling Sit-Ups

4 Kips/Kipping Pull Ups

THEN (2 Minutes tops)

Clean Position Stretches 2 x :15

– Squatting Quad

– Front Rack

– Front Squat

THEN (2-4 Minutes)

3PP Squat clean work

– High Pull, Power Clean, PC+FS, Squat Clean

Weightlifting

20′ running clock To complete (every 2 minutes will get you there but you can tighten up the first sets to have more rest on last few sets)

5 x 2 Squat Cleans

– Drop and Reset

THEN

4 x 3 Back Squats

Squat Clean (5 x 2)

Back Squat (4 x 3)

Metcon

20′ Time Cap. Scale as needed to move Fast through the Thrusters!

CrossFit Games Open 15.5 (Time)

For Time:

27 Calorie Row

27 Thrusters, 95# / 65#

21 Calorie Row

21 Thrusters, 95# / 65#

15 Calorie Row

15 Thrusters, 95# / 65#

9 Calorie Row

9 Thrusters, 95# / 65#

Cool Down/Stretch

5-6 Minutes minimum..

– Couch

– Hamstring

– Glutes/hips

– Anything…