CrossFit Nucleus, CrossFit Nucleus – CrossFit
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)
