CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
*10 minutes tops*
3 rds: 20 light Russian KB Swings
15 Empty Bar Thrusters
10 band pull aparts
Then
30 Lateral Lunges
Gymnastics
Strict Weighted Pull Ups 4×5 every2minutes
Strict Weighted Pull Ups
Strict Weighted Pronated Grip Pull Ups
Weightlifting
EMOM x 5 minutes
5 deadlifts @275/175
Scale as needed.
Unbroken, NO bounce. You can change weights if you want to but move quickly b/c it is EMOM!!
Deadlift (5×5 across)
Metcon
Metcon (Time)
3 rounds for time:
400m Run w/MB
25 Wall Balls 20/14
12 Alt DB Snatches 70/50
*shoot to go as unbroken as possible on the wall balls*
Accessory Work
Reverse hypers 4×10