CrossFit Nucleus, CrossFit Nucleus – CrossFit

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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

Cool Down/Stretch