CrossFit Nucleus, CrossFit Nucleus – CrossFit

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Warm-up

5′ Coaches Choice Warm Up

+ Twisted Lizard (:30 each side)

+ Goblet Squat Hold (:30 hold)

Strength

Back Squat – A little recovery week from the 20 rep cycle, we will get into another heavy cycle soon so enjoy a lighter barbell and get better at moving today.

4 x 5 @ 90% of your best 20 rep set

– Every 2 Minutes, 1 breath hold at the bottom of every squat AND take 3 seconds to get to bottom

– Tempo @31X1

– Next week we test 2RM

Back Squat (4 x 5)

Metcon

Metcon (Time)

For time:

30 Hang Power Cleans

50 Wall Balls 20/14

1000m Row (800m Run, 2K Bike, 1K SkiErg)

50 Wall Balls

30 Hang Power Cleans

RX = 135/95

RX+ = 155/105

16′ Time Cap

Accessory Work

4 sets:

(8) GH Raises (hamstrings and glutes)

(8) DB Irish Shoulders (DB High Pull into a Neutral grip DB Shoulder Press/push press)

Cool Down/Stretch