CrossFit Nucleus, CrossFit Nucleus – CrossFit

Warm-up

BB Complex X4 w/ 45/35lb

5 – RDL’s

5 – Behind the neck Presses

5 – Back Squats

Skills

Split Jerk Technique:

1 – Footwork drills w/ No Bar

– Straddle bar so Receiving position is not to narrow.

– 2 x 5 reps

2 – Dip Drills w/ Pause

– 2 x 5 reps

3 – Dip (pause), Extend up to Toes (Pause), Split Jerk (hold receiving position)

– 2 x 5 reps

4 – Tall Jerks

– 2 x 5 reps

Weightlifting

Back Squat – 2-3 Warm up sets

6 x 2-3 @ 80-90% (Every 2 Minutes)

– I’d like at least 4 sets be at heaviest weight

Shoulder press 1-2 warm up sets

3 x 5 @10×1 (Every 2 minutes)

Back Squat (6 x 2-3 reps at 80-90%)

Shoulder Press (3 x 5 @10×1)

Metcon

Start at 40 minutes after class starts.

Metcon (AMRAP – Rounds and Reps)

8 Minute AMRAP

5 – S2OH (135/85)

10 – Burpee Box Jumps 24″/20″

15 – Deadlifts (135/85)