CrossFit Nucleus, CrossFit Nucleus – CrossFit
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)