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!