CrossFit Nucleus, CrossFit Nucleus – CrossFit
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)
