CrossFit Nucleus, CrossFit Nucleus – CrossFit
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!