CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
3 Rounds: 400m Run/200m Run, 10/10 Sling Shot Steps, 12 Alternating DB Muscle Snatches
-then-
(1) Spiderman Lunge w/twist
(1)1leg RDL w/ High kick
(2) Carioca
(10) Rolling Sit-ups
Skills
Split Jerk Technique 10 Minutes
*Dip, Drive, Catch, Recover
Weightlifting
10 Minutes Power Clean
-build up to heavy 1RM Power Clean
Power Clean (1RM)
Metcon
Metcon (AMRAP – Rounds and Reps)
6′ AMRAP
10 Lateral Box Jump Overs (24″/20″)
5 Front Squats
RX+ = 155/105
RX = 135/95
Accessory Work
4 Rope Climbs
(rest :90)
3 Rope Climbs
(rest :90)
2 Rope Climbs
(rest :90)