CrossFit Nucleus, CrossFit Nucleus – CrossFit

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Warm-up

6′ Run/Dynamic + 6′ AMRAP

– 10 KB Swings 53/35

– :25 Goblet Squat Hold (active core)

– 10 push ups

– :25 ACTIVE Hollow Body Hold

Weightlifting

Snatch Position Stretches 3 x :10 each

– Squatting Quad, OH Lockout, OH Squat

Hang Squat Snatch 6 x 2 + 2 Overhead Squats

– Every 2 Minutes

Metcon

Metcon (AMRAP – Rounds and Reps)

6′ AMRAP

6 Deadlifts 225/155

6 HSPUs

Accessory Work

Posterior Chain Fridays!

4 Sets

10 hip Extensions

8/8 1-Leg KB RDL (As heavy as possible, SLOW on way down)

Accessory Work

Jacked Street??

Arms and Abs… get you some!

– Think 4-5 sets of 10 of anything!

Cool Down/Stretch

get flexy for the weekend!