CrossFit Nucleus, CrossFit Nucleus – CrossFit

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Warm-up

8’ Coaches Choice

Mobility

– Banded Shoulder “Press stretch”

– Banded hamstring

Weightlifting

DB Bench Press 3×7, every 2 minutes

Metcon

DB Bench Press (3×7)

Dumbbell bench press

CrossFit Games Open 13.1 (AMRAP – Rounds and Reps)

17-Minute AMRAP of:
40 Burpees to a 6″ target
30 Snatches, 75# / 45#
30 Burpees to a 6″ target
30 Snatches, 135# / 75#
20 Burpess to a 6″ target
30 Snatches, 165# / 100#
10 Burpees to a 6″ target
AMRAP Snatches 210# / 120#
*Bar Facing Burpees instead of to a 6″ target

OR lateral bar burpees

Skills

HSPU or T2B practice (low volume)

Cool Down/Stretch