CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
*10 minutes coaches choice*
– then 5 minutes Push Jerk/Split jerk technique
Weightlifting
6 sets: 1 Power Clean + 1 Push Jerk + 1 Squat Clean + 1 Split Jerk
(4 Reps unbroken each set)
– Every 2 Minutes
1 Power Clean + 1 Push Jerk + 1 Squat Clean + 1 Split Jerk (6 sets)
1 Power Clean + 1 Push Jerk + 1 Squat Clean + 1 Split Jerk
1 Power Clean + 1 Push Jerk + 1 Squat Clean + 1 Split Jerk (6 sets)
1 Power Clean + 1 Push Jerk + 1 Squat Clean + 1 Split Jerk
Metcon
Metcon (AMRAP – Reps)
15’ AMRAP
10 C&J 135/85
15 Bar Facing Burpees
8 C&J 185/115
15 Bar Facing Burpees
6 C&J 225/145
15 Bar Facing Burpees
4 C&J 275/175
15 Bar Facing Burpees
2 C&J 305/200
15 Bar Facing Burpees
MAX Reps C&J 315/205
RX + = Squat Cleans every rep
*Granite Games Qualifier 2016 week 1, scale weight as needed*
Cool Down/Stretch
– banded hip flexor
– banded hamstring
– pigeon
– puppy dog
– downward dog/cobra