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7.5.17

CrossFit Nucleus, CrossFit Nucleus – CrossFit

Warm-up

10′ Dynamic Warm Up (No Measure)

10 Total Warm up minutes

BUY IN:

2 HARD minutes on rower/Bike/SkiErg/Burpees to Pull up bar (focus on Technique)

(2) Carioca

(1) Leg Kicks

(1) Lunge With Twists

(1) High Skips

(1/1) High Knees/Butt Kicks

(1) Lateral Lunges

(1) Skipping Leg Kicks

THEN AMRAP for Remaining Time:

5 Rolling Sit Ups w/ Big Stretch

5 Downward dog to Strict Push Ups

5 Kips on Pull Up Bar

5 PVC Pass Throughs

5 PVC OH Squats

5 Strict Pull Ups/Ring Rows

Weightlifting

Coach Up Back Squat

– Set Up, execution, Points of performance

– A few empty bar sets with an added focus each set 3 x 5

THEN

4 x 5 @22×1

– FOCUS on Tempo and movement patterns more then the weight on the bar… This is not a PR day, this is a Training Day!!!

(Get better at squatting and get stronger, don’t test strength – test your ability to move better and in control)

Back Squat (4 x 5)

Metcon

Metcon (AMRAP – Rounds and Reps)

15′ AMRAP

250/200m Row

10 Left arm DB OH Lockout Walking lunges 50/35

10 Burpees to 6″ Target

10 Right arm DB OH Lockout Walking Lunges 50/35

Cool Down/Stretch

15 Minutes of lunges….. dont be dumb!!