CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
1k/800m Row
-then-
4 rounds BB Complex:
5 – RDLs
5 – Hang Power Clean
5 – Shoulder Press
5 – Back Squat
5 – Good Mornings
5 – Thrusters
-rest :15-
Weightlifting
Fight for perfect reps!
– Practice a better squat here with a moderate weight.
– active feet, knees out, hips back, weight in heels, keep back straight/midline braced, and get as low as you can without compromising any of the above!
– Every 3 Minutes
Back Squat (3 x 10)
Metcon
Metcon (Time)
3 Rounds For Time:
400m Run
15 Power Snatch 115/75
Accessory Work
GHD Hip Extension
3 x 10-12
– rest as needed –
