CrossFit Nucleus, CrossFit Nucleus – CrossFit
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!
10 Forward Steps
10 Backward Steps
10 Side Steps Right
10 Side Steps Left
5 SLOW Squats w/ 1 second pause at the bottom
Deadlift – PVC and BB
– Setup, Execution
– 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
CrossFit Games Open 13.4 (AMRAP – Reps)
Complete AMRAP in 7 minutes of:
3 Clean and Jerk #135/95
6 Clean and Jerk
9 Clean and Jerk
12 Clean and Jerk
15 Clean and Jerk
18 Clean and Jerk
21 Clean and Jerk
*If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.
3 x 15 Reverse Hypers (slow, No weight)