CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
8′ AMRAP: 100m Runs (3 down & back in gym), 15 Band Pull Aparts, 10 HSPU’s/Push Ups
Weightlifting
1RM Push Press
– TIGHT Dip in HEELS
– Aggressive off the Shoulders
– Squeeze Everything and Press
Push Press (1RM)
Metcon
Metcon (AMRAP – Rounds)
10′ EMOM
8 Chest2Deck Push Ups
AND
4 Hang Power Cleans
RX+=155/105
RX=135/95
Score is “how many rounds completed Unbroken and to the standard.”
Push Ups – Legs are not allowed to touch the ground ONLY chest and the chest much Touch the ground every REP!!!
Accessory Work
3 x 10-15 Hip Extensions
-then-
STRETCH!!