8.19.19

CrossFit Nucleus, CrossFit Nucleus – CrossFitView Public WhiteboardWarm-up5′ Coaches Choice + Snatch Position StretchesWeightliftingBurgener Warm Up (4 Reps) THEN 7 x 3, Speed/Technique Snatch (squat or power) – add a little weight from last week...

8.17.19

CrossFit Nucleus, CrossFit Nucleus – CrossFitView Public WhiteboardWarm-up8′ Coach Zac Choice Metcon: TBA

8.16.19

CrossFit Nucleus, CrossFit Nucleus – CrossFitView Public WhiteboardWarm-up5′ Coaches Choice Warm Up + Band Hip Ext Rotation + Band Chest/Lat StretchStrengthDeadlift 3 x 12, Touch and Go reps, no bounce, no drop – Every 2:30Deadlift (3 x...

8.15.19

CrossFit Nucleus, CrossFit Nucleus – CrossFitView Public WhiteboardWarm-up5′ Coaches Choice + Banded Bully + Band Chest/ShouldersStrengthBench Press 5 x 5, every 2 minutes, no bounceBench Press (5 x 5)MetconMetcon (5 Rounds for reps)5 Rounds: Every 4...

8.14.19

CrossFit Nucleus, CrossFit Nucleus – CrossFitView Public WhiteboardWarm-up8′ Coaches Choice + Ankle Foss w/ bandSkillsDouble Unders – Singles into Power Jumps – No Rope double tap power jumps – Singles…. Add a double then recover...

8.13.19

CrossFit Nucleus, CrossFit Nucleus – CrossFitView Public WhiteboardWarm-up400m Run -then- Every 2 Minutes: 4 sets DB Complex (5 reps each) – High Pull – RDL Muscle Snatch – Thrusters – Bent Over Rows – RDL Muscle Snatch THEN, after...