CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
BB Complex x 5 Rounds
5 – Good Morning/RDL
5 – Presses (F, B, Sotts)
5 – Squats (OH, F, B, Snatch Drops)
2 x 5 Tall Jerks w/ 2 second hold in catch
Skills
Split Jerks 3 x 5
– Pause in dip (Stay Vertical!!!)
– Pause in Receiving position
– every 2 minutes
(95/65lbs)
Weightlifting
Mobility: (as Needed)
Samson
Frog Stretch
Hip Opener
Back Squats 6 x (5,5,3,3,1,1)
– For the Singles pause 2-3 seconds at bottom
– Every 2 Minutes (12 minutes total)
Strict Shoulder Press 3 x (5) @10×1
– Try to add weight from last week, 5lbs
Back Squat (6 x5,5,3,3,1,1)
Shoulder Press (3 x 5 @10×1)
Metcon
Metcon (No Measure)
Every 2 Minutes – 7 sets – 14 Minutes
12 – Front Rack Lunges (95/65)
8 – BB Burpees
6 – Strict Push Ups
Cash Out
3 x 10 Hip/Back Extensions