CrossFit Nucleus, CrossFit Nucleus – CrossFit

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Warm-up

Coaches Choice

+ Front Rack Mobility

Weightlifting

Options

1: Squat or Power Clean 1 Rep Max

– Utilize the lift that allows you to life the most weight or what you want to do or a mixture of both

2: Power Clean 5 x 3

– Every 2 Minutes, focus on technique and build up across the 5 sets

Clean (1 rep max)

Power Clean (1 rep max)

Metcon

CrossFit Games Open 13.4 (AMRAP – Reps)

Complete AMRAP in 7 minutes of:

3 Clean and Jerk #135/95

3 Toes-To-Bar

6 Clean and Jerk

6 Toes-To-Bar

9 Clean and Jerk

9 Toes-To-Bar

12 Clean and Jerk

12 Toes-To-Bar

15 Clean and Jerk

15 Toes-To-Bar

18 Clean and Jerk

18 Toes-To-Bar

21 Clean and Jerk

21 Toes-To-Bar

*If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

Cool Down/Stretch