6.20.22

CrossFit Nucleus, CrossFit Nucleus – CrossFitView Public WhiteboardWarm-upCoaches Choice – hip/squat mobility & stabilityStrengthBack Squats – 20’ 1RM – use the spotter arms as neededBack Squat (1RM)MetconHeavy Fran (Time)21-15-9 Thrusters...

6.17.22

CrossFit Nucleus, CrossFit Nucleus – CrossFitView Public WhiteboardWarm-upCoaches Choice + Snatch Mobility/StabilityWeightliftingSnatch – build to heavy single for 20′ – OR work technique -Snatch (1 x 1)MetconMetcon (3 Rounds for reps)3 Rounds:...

6.16.22

CrossFit Nucleus, CrossFit Nucleus – CrossFitView Public WhiteboardWarm-upCoaches Choice +Ankles/calvesMetcon4 x 400m Run (as fast as possible) – rest 3:00 – record each run seperateMetcon (4 Rounds for time) 4 x 400m Run – rest 3:00...

6.15.22

CrossFit Nucleus, CrossFit Nucleus – CrossFitView Public WhiteboardWarm-upCoaches Choice + Banded Samson/Band HamstringCore3 Sets: :30 Hollow Body Hold :30 Side Plank (each side) 10 reps w/:03 pause at top Bird DogsMetconMetcon (3 Rounds for reps)For 30...

6.14.22

CrossFit Nucleus, CrossFit Nucleus – CrossFitView Public WhiteboardWarm-upCoaches Choice – Shoulder Mobility/Stability for Overhead movementsWeightliftingSplit Jerk – No bar footwork, empty bar footwork, tall jerks, light weight split jerk -THEN 10...