CrossFit Nucleus, CrossFit Nucleus – CrossFit

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Warm-up

400m Run

-then-

Every 2 Minutes: 4 sets DB Complex (5 reps each)

– High Pull

– RDL Muscle Snatch

– Thrusters

– Bent Over Rows

– RDL Muscle Snatch

THEN, after 4 rounds: Sling Shot 7 reps

Strength

Same Back Squat scheme as last week

8′ to build to a heavy Single (on good day could be around your 3RM from 2 weeks ago, give or take a few lbs)

AT 10′ start 5 x 3, every 2 minutes. Weight: 82.5% of today’s heaviest single

*The 8′ Should give you time to climb up about 5-7 weights, move quickly while changing weights, then do a perfect rep each time*

Back Squat (5 x 3)

Metcon

20′ Time Cap, try to modify the weight as needed to get under time cap.

– Think about using DB’s if your front rack is not the greatest… meaning the weight should be setting on your shoulders so your wrists don’t hurt at bottom of front squat –

CrossFit Games Open 14.5 and 16.5 (Time)

For Time:

21 Thruster, 95#/65#

21 Bar Facing Burpees

18 Thruster, 95#/65#

18 Bar Facing Burpees

15 Thruster, 95#/65#

15 Bar Facing Burpees

12 Thruster, 95#/65#

12 Bar Facing Burpees

9 Thruster, 95#/65#

9 Bar Facing Burpees

6 Thruster, 95#/65#

6 Bar Facing Burpees

3 Thruster, 95#/65#

3 Bar Facing Burpees

Cool Down/Stretch

Quads: Couch or Twisted Lizard

HIps/Glutes: Pigeon, banded external hip

Hamstring: Banded or Seated

Low Back: Twists