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6.12.18

CrossFit Nucleus, CrossFit Nucleus – CrossFit

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Warm-up

*10 minutes coaches choice*

– then 5 minutes Push Jerk/Split jerk technique

Weightlifting

6 sets: 1 Power Clean + 1 Push Jerk + 1 Squat Clean + 1 Split Jerk

(4 Reps unbroken each set)

– Every 2 Minutes

1 Power Clean + 1 Push Jerk + 1 Squat Clean + 1 Split Jerk (6 sets)

1 Power Clean + 1 Push Jerk + 1 Squat Clean + 1 Split Jerk

1 Power Clean + 1 Push Jerk + 1 Squat Clean + 1 Split Jerk (6 sets)

1 Power Clean + 1 Push Jerk + 1 Squat Clean + 1 Split Jerk

Metcon

Metcon (AMRAP – Reps)

15’ AMRAP

10 C&J 135/85

15 Bar Facing Burpees

8 C&J 185/115

15 Bar Facing Burpees

6 C&J 225/145

15 Bar Facing Burpees

4 C&J 275/175

15 Bar Facing Burpees

2 C&J 305/200

15 Bar Facing Burpees

MAX Reps C&J 315/205

RX + = Squat Cleans every rep

*Granite Games Qualifier 2016 week 1, scale weight as needed*

Cool Down/Stretch

– banded hip flexor

– banded hamstring

– pigeon

– puppy dog

– downward dog/cobra