CrossFit Nucleus, CrossFit Nucleus – CrossFit

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Warm-up

400m Run + Coaches Choice

Metcon

*Use DB if needed, switch hands whenever but try to keep it as even as possible on each arm

* Can burpee laterally over DB

CrossFit Games Open 14.5 and 16.5 (Time)

For Time:

21 Thruster, 95#/65#

21 Bar Facing Burpees

18 Thruster, 95#/65#

18 Bar Facing Burpees

15 Thruster, 95#/65#

15 Bar Facing Burpees

12 Thruster, 95#/65#

12 Bar Facing Burpees

9 Thruster, 95#/65#

9 Bar Facing Burpees

6 Thruster, 95#/65#

6 Bar Facing Burpees

3 Thruster, 95#/65#

3 Bar Facing Burpees

Accessory Work

Core and Curls

– Alternating v-ups, side planks, mb woodchoppers, get up sit-ups, db side bends, leg raises, kick ins, kick outs (do 10 of each and just keep mixing it up until you cant go anymore)

– Supinated curls, pronated curls, hammer curls, barbell/dumbell/bands/plate, 21’s, iso-holds, seated/standing, arm supported on incline bench

I know we all have different equipment so use what you have and get a pump!

Hopefully we will get back in the gym soon!!