CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
Pre-Warm Up = Crossover Symmetry
500m Row
THEN
8 Minutes Coaches choice dynamic
THEN
Snatch Position Stretches 2 x :15
– Squatting Quad
– Overhead Lockout
– Overhead squat hold
THEN
5 reps Burgener Warm up
– Down Ups
– Elbows High and Outside
– Muscle Snatch
– Snatch Lands
– Snatch Balance
– Squat Snatch from mid-shin (move smooth, focus on your body)
Weightlifting
Find 1RM Snatch
6 sets every 2 minutes
– build up to decent starting weight in 4-5 minutes
Snatch (1RM)
Metcon
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.
Accessory Work
3 x 12-15 Reverse Hypers
SUPERSET WITH
3 x 8 GHD Raises
Cool Down/Stretch
Stretch!