3.24.2021

CrossFit Nucleus, CrossFit Nucleus – CrossFitView Public WhiteboardWarm-upStrengthFront Squat – 5×5 – every 2 minutesFront Squat (5 x 5)MetconMetcon (AMRAP – Rounds and Reps)16’ AMRAP 400m Run -then- 6-4-2 Toes 2 Bar Power Cleans...

3.23.2021

CrossFit Nucleus, CrossFit Nucleus – CrossFitView Public WhiteboardWarm-upStrengthBench Press – 5x(3+) – every 2 minutesBench Press (5 x 3)MetconMetcon (AMRAP – Rounds and Reps)15’ AMRAP 15 HSPUs/Dips/Push Ups 15 Russian KB Swings 53/35 15...

3.22.2021

CrossFit Nucleus, CrossFit Nucleus – CrossFitView Public WhiteboardWarm-upWeightliftingSnatch – empty bar – 15 minutes build to heavy single – Squat or PowerSnatch (Heavy single)MetconMetcon (5 Rounds for time)Every 3 minutes, 5 rounds 15/12...

Open 21.2

CrossFit Nucleus, CrossFit Nucleus – CrossFitView Public WhiteboardWarm-up2 Rounds 8 Burpees 8 Box Jumped 2 rounds 8 DB RDL 8 DB snatchMetconCrossfit Games Open 21.2 RX (Ages 16-54) (Time)For time: 10 dumbbell snatches 15 burpee box jump-overs 20 dumbbell...

3.18.2021

CrossFit Nucleus, CrossFit Nucleus – CrossFitView Public WhiteboardWarm-upStrength3 supersets: 8/8 Tempo One leg RDLs :30/:30 side planks * focus on balance, control. Keep weight light/moderate & go slowMetconMetcon (Calories)Partner 25’ AMRAP P1: 400m Run...

3.17.2021

CrossFit Nucleus, CrossFit Nucleus – CrossFitView Public WhiteboardWarm-upSkillsCoach up Deadlift & T2BMetcon (No Measure)EMOM – 27 minutes 1) 15/12 Calorie Row 2) 8 Deadlifts 185/125 3) 8 Toes 2 Bar *use a moderate weight for deadlift, not too...