10.26.21

CrossFit Nucleus, CrossFit Nucleus – CrossFitView Public WhiteboardWarm-upCoaches Choice + Shoulder ActivationStrength4 Sets: (8/8) Single Arm DB Back Row (8) Bar Dips/Strict Ring Dips/Ring Push Ups – rest 1-2 minutes between sets -MetconMetcon (AMRAP...

10.25.21

CrossFit Nucleus, CrossFit Nucleus – CrossFitView Public WhiteboardWarm-upCoaches Choice + Front Rack/Front Squat mobilityStrengthTEMPO – Pause Front Squats 5 x 3 with 2 second active pause at bottom of squat – every 2 minutesFront Squat (5 x...

10.22.21

CrossFit Nucleus, CrossFit Nucleus – CrossFitView Public WhiteboardWarm-upCoaches Choice + Front Rack/OH MobilityWeightlifting7 Sets (2) Power Clean + Split Jerk – Every 2 Minutes(2) Power Cleans + (1) Split Jerk (7 sets)2 power cleans + 1 split...

10.21.21

CrossFit Nucleus, CrossFit Nucleus – CrossFitView Public WhiteboardWarm-upCoaches ChoiceMetconMetcon (AMRAP – Rounds and Reps)40 Minute AMRAP 40 Calorie Ski/Row 20/20 MB Toe Touch 20/20 MB Woodchop on Turf 20/20 Mountain Climbers 20 Calories Bike 20...

10.20.21

CrossFit Nucleus, CrossFit Nucleus – CrossFitView Public WhiteboardWarm-upCoaches Choice + Front Squat MobilityStrengthFront Squats 5 x (8, 5, 5, 3, 3) – Every 2 MinutesFront Squat (5 x 8, 5, 5, 3, 3)MetconMetcon (Time)3 Rounds for time: 800m Run 10...