10.27.20

CrossFit Nucleus, CrossFit Nucleus – CrossFitView Public WhiteboardWarm-upStrengthBench Press – 6 x 3+ at 85% from 3 weeks ago – Same weight every set, every 2 minutes – Last set = Max RepsBench Press (6 x 3+)MetconMetcon (4 Rounds for...

10.26.20

CrossFit Nucleus, CrossFit Nucleus – CrossFitView Public WhiteboardWarm-upStrengthBack Squats – 6 x 3+ at 85% from 3 weeks ago heavy single – All 6 sets same weight, every 2 minutes – Last set = Max RepsBack Squat (6 x 3+)MetconMetcon...

10.23.20

CrossFit Nucleus, CrossFit Nucleus – CrossFitView Public WhiteboardWarm-up- sling shotStrengthSumo Deadlift 6 x (8,5,5,3,3,2+) – Every 2 minutes – Last set = Max Reps with GOOD formSumo Deadlift (6 x 8,5,5,3,3,2+)MetconMetcon (AMRAP – Rounds...

10.22.20

CrossFit Nucleus, CrossFit Nucleus – CrossFitView Public WhiteboardWarm-up3 Rounds: 5 burpees 10 band pull aparts 10 jumping jacks 5 rolling sit-ups THEN 3 rounds: BB Complex/5 reps each – RDL – Hang Muscle Clean – Snatch Grip Press behind the...

10.21.20

CrossFit Nucleus, CrossFit Nucleus – CrossFitView Public WhiteboardWarm-upQuicck 5 minutes – Jumping Jacks, Rolling sit-ups, PVC passthroughs & leg swingsMetconMetcon (Time)For time – 45 minute cap. 5 Rounds: 800m Run 50 Step Ups 25 Abmat...