CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
5′ Coaches Choice Warm Up
+ Banded Lat stretch
+ Snatch Position Stretches
Weightlifting
Burgener Warm Up (3-5 Reps)
-then-
Snatch
– 7 x 3, every 90 Seconds
– add a little weight from last week, 65-75%
– Keep the focus on Technique & Speed, not too much about the weight
– Single reps are fine if touch and go reps mess with your movement patterns
Snatch (7 x 3)
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.