CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
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)
Weightlifting
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)
Metcon
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!