CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
800m Run (6 minutes tops)
2 sets 10 reps each w/ PVC:
Pass throughs, Leg swings, good mornings, torso twists, OH Squats
Skills
10 Minutes SPLIT JERK technique w/ Empty Barbell
– Set up, execution, Receiving position, recover, bringing bar back down –
Lots of Reps and pauses in different spots (Dip, Receiving position, OH lockout)
Metcon
Start this at 20 after so we are done by 45 after and have time to cool down
Metcon (No Measure)
25 Minute AMRAP
500m Row
5 Wall Climbs
10 Ball Slams 40/30
5 Rope Climbs
50′ Sled Push (heavy)
Cool Down/Stretch
10-15 Minutes on Foam Roller! Do NOT skip this!
