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8.7.17

CrossFit Nucleus, CrossFit Nucleus – CrossFit

Warm-up

10′ AMRAP – Move steady and get warmed up

200m Run

5 Rolling Sit Ups

10 Band Pull Aparts

15 Russian KB Swings 53/35

20 Air Squats

Mobility

Front Rack/Overhead

1 – PVC Underhand grip on box for :60-:90

2 – Lacrosse Ball/Foam roller Pec/Shoulder smash :60 Each side

3 – BB Front Rack Hold :30-:60

4 – BB OH Lockout :30-:60

5 – BB Front Squat Hold :30-:45

Weightlifting

15′-20′ To find 1RM Clean Complex (Squat Clean + Front Squat + Jerk)

– do at least 7 sets every 2 minutes if you are just working technique

Clean + FS + Jerk (1RM)

Squat Clean + Front Squat + Jerk

Metcon

Metcon (Time)

For Time:

30 Calorie Row

30 Thrusters (95/65)

– Rest :60

25 Calorie Row

25 Thrusters (95/65)

– Rest :60

20 Calorie Row

20 Thrusters (95/65)

* 20′ Time Cap

* Scale Thrusters if you think it will take you more then 4 sets to get through any of the sets
Go for as big of set as possible everytime you pick up the Barbell, you have a rest waiting for you when you get done so push yourself into a dark place on those thrusters! (its all about the squat!)

Cool Down/Stretch

Legs, Lats, Everything!