CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
800m Run
Sling Shot Warm Up (No Measure)
Stay low in an athletic stance and drive with knees, squeeze glutes, and enjoy the burn!
This will get the glutes firing to help move weight easier!
1-3 Rounds:
10 Forward Steps
10 Backward Steps
10 Side Steps Right
10 Side Steps Left
5 SLOW Squats w/ 1 second pause at the bottom
Skills
Deadlift – PVC and BB
– Setup, Execution
Weightlifting
Deadlift
– NO Bounce!!!!! but we do want touch and go, Always be in control! Keep Bar CLOSE!!! and weight in Heels!!!
Deadlift (4 x 3)
DB Bench Press (3 x 10)
Dumbbell bench press
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 15 Reverse Hypers (slow, No weight)