8.7.20

CrossFit Nucleus, CrossFit Nucleus – CrossFitView Public WhiteboardWarm-upStrengthFront Squats 6×3 @33×1 – every 2 minutes – focus on tempo/controlFront Squat (6×3)MetconMetcon (Time)For time: 200 Double Unders 30 Box Jump Overs...

8.6.20

CrossFit Nucleus, CrossFit Nucleus – CrossFitView Public WhiteboardWarm-upGymnastics4 supersets: :30 Hollow Body Hold (10) Strict Ring Dips *Bar Dips, Ring Push Ups, Push Ups on DBs, Box DipsMetconMetcon (No Measure)EMOM – 30’ – 10 Rounds each 1:...

8.5.20

CrossFit Nucleus, CrossFit Nucleus – CrossFitView Public WhiteboardWarm-upStrength3 sets: 10/10 One Leg RDLs 8-10 Strict Chin UpsMetconMetcon (Time)For Time: 50 DB Deadlifts (50/35 each) 40 DB Power Clean 30 DB Front Squats 20 DB Push Press 10 DB ClusterCool...

8.4.20

CrossFit Nucleus, CrossFit Nucleus – CrossFitView Public WhiteboardWarm-upCoaches Choice + OH MobilityWeightliftingSplit Jerks – EMOM – 10 Sets – 1-2 reps – footwork, empty bar, light weight good reps – technique focus today –...

8.3.20

CrossFit Nucleus, CrossFit Nucleus – CrossFitView Public WhiteboardWarm-upCoaches choice + Front RackWeightliftingClean Complex, 5 sets, Every 2 minutes Power Clean + Hang Power Clean + Squat Clean + Hang Squat CleanPower Clean + Hang Power Clean + Squat Clean +...

7.31.20

CrossFit Nucleus, CrossFit Nucleus – CrossFitView Public WhiteboardWarm-upCoaches Choice + Chest Mobility + Banded HamstringStrengthIn 20 Minutes or less get through 4 supersets: (5) Deadlift (5) Bench PressDeadlift (4 x 5)Bench Press (4 x 5)MetconMetcon (AMRAP...