CrossFit Nucleus, CrossFit Nucleus – CrossFit

View Public Whiteboard


8′ Coaches Choice


Yoga shoulder opener :45 each side

Russian Baby Makers :60 work


DB Bench Press and SkiErg (coach it up)

5 sets of 8 reps on DB Bench Press

W/ 12/9 Calories on SkiErg

*Every 3 minutes as best as we can, just keep moving from station to station if class is big*

DB Bench Press (5 x 8)

Dumbbell bench press


Bird Box (Time)

For time:

2k/1800m Row

10 Rope Climbs

50 Clean & Jerks 135/95

**Rope Climbs sub is 1 RC = 3 Strict Pull Ups OR 5 Ring Rows. You MUST disconnect after 3 Pull Ups or 5 Ring Rows to simulate resetting for a rope climb**

25′ Time Cap

Cool Down/Stretch

Stretch big time and get ready for some big lifting Tomorrow!!

Back Squats, Deadlifts, AND Power Cleans…. we going to move some weight on Friday so get your sleep!