10.17.19

CrossFit Nucleus, CrossFit Nucleus – CrossFitView Public WhiteboardWarm-up5′ Coaches Choice Warm Up + OH Mobility + OH Stability/HS Holds – Scap Push up holdsStrengthDB Push Press w/ Tempo 5 x 5 @10×2 (2 second hold at top) – at top run...

10.16.19

CrossFit Nucleus, CrossFit Nucleus – CrossFitView Public WhiteboardWarm-up10′ Dynamic Warm Up + Row Technique (Legs, Hips, Arms, Recover) + Kipping Pull Up Technique – Shoulder retractions, Push-Pull, Knee Raise, Knee pop on floor, Knee pop &...

10.15.19

CrossFit Nucleus, CrossFit Nucleus – CrossFitView Public WhiteboardWarm-up5′ Coaches Choice Warm Up (DB Complex) + Sling Shot + Front Rack mobilityStrengthFront Squat – 14′ – Find 1 RM (Next week starting a short 3 week Back Squat Cycle...

10.14.19

CrossFit Nucleus, CrossFit Nucleus – CrossFitView Public WhiteboardWarm-up5’ Coaches Choice Warm Up + Sling Shot + Front Rack MobilityWeightliftingClean & Jerk (test week, we will retest one a few weeks) – setup, execution, common faults – empty...

10.11.19

CrossFit Nucleus, CrossFit Nucleus – CrossFitView Public WhiteboardWarm-up10′ Coaches Choice Warm Up + Mobility for Open Workout 20.1Strength3 x 3 Deadlift (utilize 2 Ramp up sets to get to a starting weight – Set up, execution, common faults –...

10.10.19

CrossFit Nucleus, CrossFit Nucleus – CrossFitView Public WhiteboardWarm-up5′ Coaches Choice Warm Up + FR Mobility + OH MobilityStrengthPush Press – Set up, execution, common faults – Empty bar reps, technique THEN 5 x 3, every 2 minutesPush...