CrossFit Nucleus, CrossFit Nucleus – CrossFit

View Public Whiteboard

Warm-up

7′ Coaches Choice

– Sling Shot, Rolling sit-up

-then-

3 Rounds: 5 reps each BB Complex

– RDL

– Hang Power Clean

– Strict Shoulder Press

– Back Squat

Weightlifting

Deadlift 6 x 3, every 2 minutes

Tempo @20X1 (2 seconds on the way down)

Deadlift (6 x 3)

Skills

4′ EMOM – Double Unders

50 Double unders OR :40 (which ever comes first)

Metcon

Metcon (AMRAP – Rounds and Reps)

12′ AMRAP

12 Sumo deadlift High Pull 75/55

12 Lateral Bar Burpees
Move steady, avoid big rest times and push the pace on the last 2 minutes.

Accessory Work

Superset:

4 x 12 Reverse Hypers

4 x 10 DB Curls

Cool Down/Stretch

Have a good weekend, starts with jump starting your Recovery with at least 6 minutes of Stretching (hamstrings/Low back)