CrossFit Nucleus, CrossFit Nucleus – CrossFit


3 Steady Rounds: OR 12 Minutes Tops

7 Burpee Box Jumps (20″ is fine)

14 Russian KB Swings (53/35 is fine)

7 Leg Swings (PVC)(front/back and side to side)

7 Pass Throughs (PVC)

14 Torso Twists (PVC)

Position Stretches Clean: 2 Rounds

– Clean Grip Squatting Quad (:15)

– Front Rack (move around elbows up and down stretching) (:30)

– OH Lockout (:15)


Power Clean Skills and drills

– Set Up, 3PP (deadlift, straight arm pull, High Pull, Power Clean)

5 x 3 (get AHAP) Touch and go

Power Clean (5 x 3)


Repeat METCON from 4/26/17, compare your scores/ability.

Metcon (Time)

5 Rounds:

400m Run

(1-3) Rope Climbs

*22 Minute Time Cap

Cool Down/Stretch

Because the grass is Greener when you water it!