5.27.22

CrossFit Nucleus, CrossFit Nucleus – CrossFitView Public WhiteboardWarm-upCoaches Choice + OH mobility/shoulder stability/activationStrengthStrict Shoulder Press 3-4 ramp up sets THEN 3 x 3+ (goal weights 70/75/80% for the 3 working sets) – Every 2...

5.26.22

CrossFit Nucleus, CrossFit Nucleus – CrossFitView Public WhiteboardWarm-upCoaches Choice + Warm up ankles/calves/hamstringsMetcon4 x 400m Run (As fast As Possible) – Rest 1:30 -Metcon (4 Rounds for time)4 x 400m Runs – rest 1:30 -MetconMetcon (AMRAP...

5.25.22

CrossFit Nucleus, CrossFit Nucleus – CrossFitView Public WhiteboardWarm-upCoaches Choice + Shoulder mobility/activation (include band pull aparts and HS Holds into warm up)GymnasticsSkill Practice – Kipping Handstand Push Ups – You should have a few...

5.24.22

CrossFit Nucleus, CrossFit Nucleus – CrossFitView Public WhiteboardWarm-upCoaches Choice + Squat Mobility/ActivationStrengthBack Squats – take 10 minutes to build up around 90% of your most recent 1RM (two weeks ago or just choose something heavy, even...

5.23.22

CrossFit Nucleus, CrossFit Nucleus – CrossFitView Public WhiteboardWarm-upCoaches Choice + Snatch mobilityWeightliftingEmpty bar snatch work Then 6 sets E2Minutes Hang Snatch + Snatch + (2) Overhead SquatsHang Snatch + Snatch + (2) Overhead Squats (6 sets)Hang...

5.20.22

CrossFit Nucleus, CrossFit Nucleus – CrossFitView Public WhiteboardWarm-upCoaches Choice + OH Mobility & Shoulder StabilityStrengthStrict Press (use best lift last week for %) 3 x 5+ (65%, 70%, 75%) – Every 2 minutes, max quality reps...