1.15.21

CrossFit Nucleus, CrossFit Nucleus – CrossFitView Public WhiteboardWarm-upCoaches Choice – Hip/Elbow mobilityStrengthSuperSet Back Squat – 6 x 3 Strict Chin Ups – 6 x 3 (or toe assisted on BB) – Every 3 MinutesBack Squat (6 x 3)Weighted...

1.14.21

CrossFit Nucleus, CrossFit Nucleus – CrossFitView Public WhiteboardMobility10-12 minutes TBA – Overhead PositionWarm-upDynamic Traveling Warm Up (5-7 minutes)MetconMedicine Ball MIsery (AMRAP – Rounds and Reps)30′ AMRAP 20 MB Toe Taps 10 MB...

1.13.21

CrossFit Nucleus, CrossFit Nucleus – CrossFitView Public WhiteboardWarm-upCoaches Choice – overhead mobility & Stability – shoulder activationWeightliftingSplit Jerks -set up, execution, common faults/fixes – No BB Footwork, empty bar tall...

1.12.21

CrossFit Nucleus, CrossFit Nucleus – CrossFitView Public WhiteboardWarm-upCoaches Choice – Front Rack Mobility, hamstrings, core activationWeightliftingPower Cleans 5 x 3 – start around 70% from last week, touch and go – build each set,...

1.11.21

CrossFit Nucleus, CrossFit Nucleus – CrossFitView Public WhiteboardWarm-upCoaches Choice – OH Squat MobilityStrengthOverhead Squat 5 x 4, with 1 second pause at bottom – Every 2 MinutesOverhead Squat (5 x 4)MetconFran (Time)21-15-9 Thrusters, 95# /...