CrossFit Nucleus, CrossFit Nucleus – CrossFit

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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!