CrossFit Nucleus, CrossFit Nucleus – CrossFit

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Warm-up

Coaches Choice

– overhead mobility & Stability – shoulder activation

Weightlifting

Split Jerks

-set up, execution, common faults/fixes

– No BB Footwork, empty bar tall jerks, empty bar jerks

6 x 3, light weight technique

– Every 2 minutes

Split Jerk (6 x 3)

Metcon

Score 1 = Max Muscle Ups/Chin Ups/Ring Rows

Score 2 = Rounds/Reps 50m = 1 rep

Metcon (AMRAP – Reps)

20′ AMRAP

500m Row

MAX Ring Muscle Ups Unbroken

– Strict Chin Ups MAX Reps

– Band Chin Ups 10 reps

– Ring Rows 15 reps

Score 1 = Max Muscle Ups

Metcon (AMRAP – Rounds and Reps)

Max Rounds/Reps

Score 2

– 50m = 1 rep

(bike 100m = 1 rep)

Cool Down/Stretch

lats, lats, lats, chest, shoulders, low back, wrists/forearms