CrossFit Nucleus, CrossFit Nucleus – CrossFit

Warm-up

4:00 Hip Flexor/Quad/IT Band Smash

-then-

2 Rounds:

20 Calorie Row

20 Russian KB Swings

Weightlifting

(25 Minutes)

Clean/Jerk Position Stretches 3 x :10 (no Breaks)

1. Squatting Quad

2. Front Rack

3. OH Lockout

4. Left leg Front Split OH Lockout

5. Right Leg Front Split Lockout

-THEN-

5 Sets of 2 Power Cleans + 1 Split Jerk

– EOMOM

-then-

Back Squat 3×3

– add 5-10lbs from last week if you can

– EOMOM

(2) Power Cleans + (1) Split Jerk (5 sets)

2 power cleans + 1 split jerk

Back Squat (3×3)

Metcon

Metcon (Time)

5 Rounds for time:

20 Push Ups

100ft Walking Lunges

Cool Down/Stretch

1:30-2:00 Each!!!

(10-15 Minutes of stretching)

1. Couch Stretch/quad Stretch (half saddle)

2. Kneeling Hamstring/Banded

3. Figure 4/Pigeon Stretch

4. Supine Extended leg Twist