6.17.22

CrossFit Nucleus, CrossFit Nucleus – CrossFitView Public WhiteboardWarm-upCoaches Choice + Snatch Mobility/StabilityWeightliftingSnatch – build to heavy single for 20′ – OR work technique -Snatch (1 x 1)MetconMetcon (3 Rounds for reps)3 Rounds:...

6.16.22

CrossFit Nucleus, CrossFit Nucleus – CrossFitView Public WhiteboardWarm-upCoaches Choice +Ankles/calvesMetcon4 x 400m Run (as fast as possible) – rest 3:00 – record each run seperateMetcon (4 Rounds for time) 4 x 400m Run – rest 3:00...

6.15.22

CrossFit Nucleus, CrossFit Nucleus – CrossFitView Public WhiteboardWarm-upCoaches Choice + Banded Samson/Band HamstringCore3 Sets: :30 Hollow Body Hold :30 Side Plank (each side) 10 reps w/:03 pause at top Bird DogsMetconMetcon (3 Rounds for reps)For 30...

6.14.22

CrossFit Nucleus, CrossFit Nucleus – CrossFitView Public WhiteboardWarm-upCoaches Choice – Shoulder Mobility/Stability for Overhead movementsWeightliftingSplit Jerk – No bar footwork, empty bar footwork, tall jerks, light weight split jerk -THEN 10...

6.13.22

CrossFit Nucleus, CrossFit Nucleus – CrossFitView Public WhiteboardWarm-upCoaches choice. -hip/quad squat mobilityStrength5 sets: (3) Back Squats + (10) Single KB Squat Cleans – Every 3 minutes – moderate/heavy on squats, get to KB as quickly as...

6.10.22

CrossFit Nucleus, CrossFit Nucleus – CrossFitView Public WhiteboardWarm-upCoaches Choice + quick stability/activation shoulder-hipsStrengthThink Circuit style training not for time but no real big rests. Keep moving from movement to movement until completed. 3...