CrossFit Nucleus, CrossFit Nucleus – CrossFit

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Warm-up

5′ Coaches Choice Warm Up

+ OH Mobility

+ Front rack mobility

Weightlifting

Split Jerk – technique, warm it up

THEN

15 Minutes to find a Heavy Single/1 Rep Max Split Jerk

Split Jerk (1 Rep Max)

Metcon

Metcon (Time)

For Time:

21-15-9

Sumo Deadlift High Pull 75/55

Kipping Pull Ups

THEN

21-15-9

DB Snatch 50/35

T2B

OPTIONAL RX+ Buy in/Cash out

Start and finish entire workout with 15 Strict HSPUs. You should be able to do at least 5+ each set, or modify the movement.

Accessory Work

3 Sets:

10 Bar Dips

15 Band Triceps Extension

(then stretch/smash triceps so front rack is not to tight for tomorrow Front Squats)

Cool Down/Stretch