CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
Coaches Choice
– Banded shoulder opener
Metcon
Crossfit Games Open 18.3 (Ages 16-54) (Time)
2 rounds for time of:
100 double-unders
20 overhead squats 115/80 lb
100 double-unders
12 ring muscle-ups
100 double-unders
20 dumbbell snatches 50/35 lb
100 double-unders
12 bar muscle-ups
Time cap: 14 minutes
Strength
Hypertrophy strength, rest about a minute between each set
4 x 10 DB Bench Press
4 x 10/10 Single Arm DB Bench Press
* think about controlling and focus on tension on the working muscles each rep