CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
8′ AMRAP
5 Strict Pull Ups
10 Rolling Sit-Ups
15 Burpees
-then-
3 Rds (5-6-7) Reps Each
– Good Mornings
– Hang Muscle Cleans
– Thrusters
THEN
Position Stretches 2 x :15 Each
– Squatting Quad
– Front Rack
– OH Lockout
– Front Squat
Weightlifting
Hang Squat Cleans 4 x 4 Every 2 Minutes
-Start at 0, 2, 4, 6
– Immediately into –
Back Squats 5 x 4 Every 2 Minutes
– Start at 10, 12, 14, 16, 18
Hang Clean (4 x 4)
Back Squat (5 x 4)
Metcon
Open WOD 13.4 – 7′ AMRAP
@10′ 75 Wall Balls for time 20/14lbs
CrossFit Games Open 13.4 (AMRAP – Reps)
Complete AMRAP in 7 minutes of:
3 Clean and Jerk #135/95
3 Toes-To-Bar
6 Clean and Jerk
6 Toes-To-Bar
9 Clean and Jerk
9 Toes-To-Bar
12 Clean and Jerk
12 Toes-To-Bar
15 Clean and Jerk
15 Toes-To-Bar
18 Clean and Jerk
18 Toes-To-Bar
21 Clean and Jerk
21 Toes-To-Bar
*If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.
Metcon (Time)
75 Wall Balls For Time