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5.8.17

CrossFit Nucleus, CrossFit Nucleus – CrossFit

Warm-up

Move steady through 12′ AMRAP

500m Row

8 RDLs

8 Hang Power Cleans

8 Thrusters

8 Rolling Sit-Ups

8 Push Ups

Metcon

10′ Time Cap, this should be very fast!! Shoot for sub 5 minutes

Elizabeth (Time)

21-15-9

Clean, 135# / 95#

Ring Dips
Modifications:

– lower weight as needed

– Ring Dips, Bar Dips, Ring/Plate Push Ups, hand release push ups

Weightlifting

Spend the remaining time doing heavy sets of 3 rep, drop & reset Squat Cleans.

– at least 5 sets of 3 reps, build up to AHAP (As Heavy As Possible).

Squat Clean (5×3)

Core

EMOM – L-Sit work As Long As Possible

E2Minutes – Hollow Body/Weighted Planks :45-:60 work

Just play with this and get some work in!

Cool Down/Stretch