CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
**Coaches Choice 10-15 minutes**
Moves of day: DU’s, T2B, & Squat Cleans
Metcon
Everyone does at least a 12 Minute AMRAP
– Scaled: Abmat Sit-Ups with legs straight/touch your toes(or at least try) or Knees 2 Elbows(not hanging Knee Raises)
CrossFit Games Open 16.2 (AMRAP – Reps)
4-Minute AMRAP + Bonus Time of:
25 Toes To Bar
50 Double Unders
Squat Cleans*
*Round 1 – 15 @ 135# / 85#
*Round 2 – 13 @ 185# / 115#
*Round 3 – 11 @ 225# / 145#
*Round 4 – 9 @ 275# / 175#
*Round 5 – 7 @ 315# / 205#
Time extends by 4-minutes when completing a round. If you complete Round 5, your score is the time you finish.
CrossFit Games Open 16.2 Scaled (AMRAP – Reps)
4-Minute AMRAP + Bonus Time of:
25 Hanging Knee Raises
50 Single Unders
Squat Cleans*
*Round 1 – 15 @ 95# / 55#
*Round 2 – 13 @ 115# / 75#
*Round 3 – 11 @ 135# / 95#
*Round 4 – 9 @ 155# / 115#
*Round 5 – 7 @ 185# / 135#
Time extends by 4-minutes when completing a round. If you complete Round 5, your score is the time you finish.
Accessory Work
Jacked Street, Athletes/Coaches choice
– When in doubt DB Hammer Curls/chin ups and Bar Dips!
– Maybe play with the peg board a bit
Cool Down/Stretch
Stretch Good, HERO WOD Tomorrow!!!