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Archive for the Workouts Category

9.20.18

CrossFit Nucleus, CrossFit Nucleus – CrossFit View Public Whiteboard Warm-up 10′ Coaches Choice Weightlifting 5 sets every 2 minutes: (4) Bench Press + (3) High Box Jumps Bench Press (5 x 4) Metcon Metcon (AMRAP – Rounds and Reps) 20′ AMRAP 30 Overhead Squats 95/65 30 Box […]

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9.19.18

CrossFit Nucleus, CrossFit Nucleus – CrossFit View Public Whiteboard Warm-up 7′ Coaches Choice – Get sweaty, MB Tennis?? THEN Burgener Warm up (5 reps each) – down up – elbows high and outside – Muscle Snatch – Snatch Drops – Snatch Balance/Over head squats – Power snatch […]

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9.18.18

CrossFit Nucleus, CrossFit Nucleus – CrossFit View Public Whiteboard Warm-up 10′ Coaches Choice – Different stations?? – Get shoulders/press muscles ready to roll Gymnastics Metcon (Time) STRICT HSPU’s for time: (17, 14, 11, 8) :60 Rest after each set 10′ Time cap, get as many reps in […]

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9.17.18

CrossFit Nucleus, CrossFit Nucleus – CrossFit View Public Whiteboard Warm-up 500m Row Buy in and then – 4 Rds or 10 Minutes – 7 Burpees 37 Double Unders (no more then :30 work) 7/7/7 Sling Shot Left/Right/Squat 7 Rolling Sit Ups 7/7 Alternating lateral Lunges Weightlifting 2 […]

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9.15.18

CrossFit Nucleus, CrossFit Nucleus – CrossFit View Public Whiteboard Warm-up 10′ Coaches Choice – Coach Mike Metcon TBD

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9.14.118

CrossFit Nucleus, CrossFit Nucleus – CrossFit View Public Whiteboard Warm-up 10′ Coaches Choice – Sling Shot, Banded good mornings, lateral lunges, bird dogs/supermans, hollow body – empty bar complex Weightlifting Deadlift 5 x 3 @20×1 – Every 2 Minutes – NO BOUNCE!! Go down Slow EVERY rep, […]

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9.13.18

CrossFit Nucleus, CrossFit Nucleus – CrossFit View Public Whiteboard Warm-up 10′ Coaches Choice – Band pull aparts, Scap push ups, Down dog push ups, etc… Gymnastics Handstand Walking – skills/drills EMOM style 3 x :30/:30 Active Handstand Hold 3 x 10-20(emom) Shoulder/thigh taps 3 x :30/:30 Bar […]

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9.12.18

CrossFit Nucleus, CrossFit Nucleus – CrossFit View Public Whiteboard Warm-up 10′ Coaches Choice Weightlifting Clean Complex, 5 sets, every 2 minutes (3) Hang Squat Cleans + (1) Split Jerk (3) Hang Squat Clean + (1) Split Jerk (5 sets) (3) Hang Squat Clean + (1) Split Jerk […]

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9.11.18

CrossFit Nucleus, CrossFit Nucleus – CrossFit View Public Whiteboard Warm-up 10′ coaches choice Gymnastics STRICT HSPUs – 10′ Time Cap 16, 13, 10, 7 (rest :60 after each set) Metcon (Time) STRICT HSPUs 16, 13, 10, 7 (rest :60) 10′ Time Cap Metcon Metcon (AMRAP – Rounds […]

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9.10.18

CrossFit Nucleus, CrossFit Nucleus – CrossFit View Public Whiteboard Warm-up 10′ Coaches Choice – Sling Shot, Dynamic hip opener, BB Complex (get sweaty) Weightlifting Back Squats, 9 sets, Every 3 Minutes (6,4,2,6,4,2,6,4,2) – Try to get heavier then last time. Back Squat (2 reps) Metcon 10′ Time […]

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