CrossFit Nucleus, CrossFit Nucleus – CrossFit
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!!