CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
Coaches Choice 10 minutes
– Push ups, Scap Push Ups, Band Pull Aparts, Inch worms, Burpees
Weightlifting
Bench Press 4 x 10 reps
– Every 2 Minutes
Metcon
“Linda” or “Partner Linda”
10.9.8.7.6.5.4.3.2.1
Deadlift 1.5x BW 295/220
Bench Press BW 195/135
Clean .75x BW 145/105
*Regional Weights listed, Scale accordingly*
Linda (Time)
10-9-8-7-6-5-4-3-2-1:
Deadlift ,1.5 Body Weight
Bench Press, Body Weight
Clean, 3/4 Body Weight
Partner Linda (Time)
Partner Linda
10.9.8.7.6.5.4.3.2.1
1.5x BW Deadlift
BW Bench Press
.75x BW Squat Clean