CrossFit Nucleus, CrossFit Nucleus – CrossFit

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5′ Coaches Choice Warm up

+ Shoulder/chest Mobility

+ Chest Activation


Bench Press

– Set up, execution, common faults/fixes

Find 3 Rep Max across 6 sets every 2 minutes

6 x 3, every 2 minutes

Bench Press (6 x 3)


Metcon (Time)

4 Rounds for time:

40 Double Unders (80 Singles)

20 Wall Balls 20/14

10 Hang Power Snatches 95/65

5 STRICT Shoulder Presses 95/65

*If you can do some Single/Double combination do it. Find a pattern/rep count that you can handle in about 35 seconds or so. Get as many Double Unders as you can.

**Try to Switch Your Grip from Snatches to Pressing grip at the hip, don’t let the weights back to the floor until you have done all Snatches and All presses.

Accessory Work

4 Sets: (superset all 3 movements)

8 Bar Dips

8/8 DB Back Rows

8 Power Position Front Raise w/ plate or DB

Cool Down/Stretch

Spend 5′-7′ Stretching