CrossFit Nucleus, CrossFit Nucleus – CrossFit

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Warm-up

Coaches Choice 10′

– Sling Shot, Spiderman Lunges, BB Complex

– get sweaty and a bit explosive

Weightlifting

Same rep scheme as last week, try to go up 5-10lbs from last week

Back Squats 9 sets (6, 4, 2, 6, 4, 2, 6, 4, 2)

– Every 2 Minutes, 20 Minutes

– 2-3 quick ramp up sets (3 minutes or so)

Back Squat (9 x 6, 4, 2, 6, 4, 2, 6, 4, 2)

Metcon

Metcon (Time)

5 Rounds for time:

5 Ring Muscle Ups/Bar Muscle Ups

15 Thrusters 75/55

*Sub 10 C2b/Pull Ups for Muscle Ups

HARD 12′ Time Cap, scale accordingly

Accessory Work

3 x 10-15 GHD Sit-Ups

Cool Down/Stretch

1:00 Each Stretch

– Banded Hip Flexor

– Couch Stretch

– Kneeling Hamstring

– Lat Stretch/Puppy dog

– Yoga Shoulder/Chest opener