CrossFit Nucleus, CrossFit Nucleus – CrossFit

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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.

Cool Down/Stretch