CrossFit Nucleus, CrossFit Nucleus – CrossFit
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