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)

Cool Down/Stretch