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5.10.17

CrossFit Nucleus, CrossFit Nucleus – CrossFit

Warm-up

3′ Row for Calories

-then-

8′ AMRAP

– 5 PVC Pass throughs, 5/5 Halos, 5/5 Leg Swings, 5 Good Mornings, 5 OH Squats

– 5 Push ups, 5 Sit-Ups, 5/5 Lateral Lunges, 5 Kips on Bar, 3-5 Strict Pull Ups/Ring Rows

Mobility:

2-3 minutes Foam Roll T-Spine/Anchored w/ Barbell in Wide Grip

Weightlifting

Coach Up Overhead Squats

– Do a few empty bar reps (then either work as a skill or strength piece)

12′ to Find Heavy 1 Rep Overhead Squats

– if it is skill work think 3-6 Reps every 2 Minutes focusing on improving positioning

Overhead Squat (1 rep max)

Back Squat (4 x 4 @ 80%1RM or more)

Every 2 Minutes

Metcon

Metcon (Time)

4 Rounds For Time:

80′ DB Front Rack Lunges (open Standard) 50/35

25 American KB Swings 70/53
Shoot for unbroken on the Lunges and do smart sets of KBS with Short rest. Push the pace on here but move smooth!

Cool Down/Stretch

Do yourself a favor and stretch your Legs for a solid 6-8 Minutes, at least 60 seconds each stretch and Breath Deep!

– Hamstrings

– Quads

– Glutes

– Lats