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7.13.18

CrossFit Nucleus, CrossFit Nucleus – CrossFit

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Warm-up

– Crossover symmetry 5 Rep Activation –

Coaches Choice 10 Minutes

THEN

Mobility

– Front Rack/Front Squat 3-4 Minutes

– Overhead Position 2-3 Minutes

Metcon

Primer 2 Rounds:

4 Thrusters

4 Pull Ups

Then Rest 3-4 Minutes/bathroom break

Go Time!!

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups

Weightlifting

Deadlift – Focus on good form, and get heavy!

– 2 Warm/Ramp up sets of 5 Reps

THEN

– 6 sets to build up to a heavy 2 Rep touch and go

Deadlift (6 x 2)

Cool Down/Stretch

Put some focus on your Low back and Hamstrings after those heavy Deadlifts

– Lats and forearms should get some TLC after Fran!