CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
800m run/1000m Row
-then-
BB Complex 4 x 5 Reps
– Good Mornings
– Presses
– Squats
THEN
Jerk Position Stretches 3 x :10
– Front Rack
– OH Lockout
– Right Foot Forward Lockout
– Left Foot Forward Lockout
Weightlifting
Push Jerks
– Set up, Execution (dip, drive, press & re-dip/Catch)
– 6 x 3 Every 2 Minutes (12′)
Push Jerk (6 x 3)
Metcon
If you RX it is assumed you got all the T2B and HSPUs, so your score each round will be total reps of Cleans and BBJ together. 5 total scores, 1 for each round.
If you scale it still score it the same way and put what your T2B/HSPUs modifications in the comment box.
Metcon (5 Rounds for reps)
EMOM – 5 Rounds/20 Minutes
1 – :45 Max Power Cleans 135/95
2 – 15 T2B
3 – :45 Max Burpee Box Jumps 24″/20″
4 – 15 HSPUs
Cool Down/Stretch
5-6 Minutes Stretch your big movers!! Deep breathing while stretching will help greatly!
