CrossFit Nucleus, CrossFit Nucleus – CrossFit
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)