CrossFit Nucleus, CrossFit Nucleus – CrossFit

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Warm-up

5’ Coaches Choice Warm Up

+ Band pull aparts/scap push ups

+ banded chest activation on Rig

Strength

Bench Press

– 2-3 ramp up sets

– then 8×2, every 2 minutes

Bench Press (8 x 2)

Metcon

Metcon (Time)

7 Rounds for Time:

4/4 Hang DB Snatch AHAP

8 Toes to Bar

80 Double Unders

* Use DB weight as heavy as you can go while being unbroken each set. Do all 4 reps with left hand, then do all 4 reps with right hand then set DB down.

– no dropping DBs

Accessory Work

3 sets:

10 Bar Dips (add weight)

3/3 MB stepping forward slams 20/14