CrossFit Nucleus, CrossFit Nucleus – CrossFit

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Warm-up

Coaches Choice 10′

– Band Pull Aparts, Down dog Push ups

Gymnastics

Same as last week: if you went sub 5 Minutes move to an elevated HSPU (think a Green, Yellow, Or Blue Plates with skull matt

FOR TIME:

Kipping HSPUs 19, 16, 13, 10 (rest a Full :60 after each set)

– Sub Elevated Pike Push Ups, Pike Push Ups, DB Shoulder Presses (AHAP maintaining perfect body positions)

HARD 10′ Time Cap, get as many reps as you can before the cap.

Metcon (Time)

For Time: Kipping HSPUs

19, 16, 13, 10

(rest :60 after each round)

10′ Time Cap

*be ready for STRICT next week

Weightlifting

Muscle Strength Endurance piece right here.

50 Power Cleans for time at 155/105

HARD 10′ cap again.

Metcon (Time)

50 Power Cleans for time

155/105

10′ Time Cap

Metcon

“The Devils Race”

– How deep in the darkness are you willing to go and stay??

2k Row FOR TIME, MAX EFFORT

– make this hurt!

2k Row (Time)

Max Effort 2k Row

Accessory Work

3 x :30/:30 Side Plank Holds

Cool Down/Stretch

:45 each

– Wrist stretch

– Shoulder stretch

– Lat Stretch

– Hamstring Stretch