WORKOUTS

10.26.21

CrossFit Nucleus, CrossFit Nucleus - CrossFitView Public WhiteboardWarm-upCoaches Choice + Shoulder ActivationStrength4 Sets: (8/8) Single Arm DB Back Row (8) Bar Dips/Strict Ring Dips/Ring Push Ups - rest 1-2 minutes between sets -MetconMetcon (AMRAP - Rounds and...

10.25.21

CrossFit Nucleus, CrossFit Nucleus - CrossFitView Public WhiteboardWarm-upCoaches Choice + Front Rack/Front Squat mobilityStrengthTEMPO - Pause Front Squats 5 x 3 with 2 second active pause at bottom of squat - every 2 minutesFront Squat (5 x 3)MetconMetcon (Time)For...

10.22.21

CrossFit Nucleus, CrossFit Nucleus - CrossFitView Public WhiteboardWarm-upCoaches Choice + Front Rack/OH MobilityWeightlifting7 Sets (2) Power Clean + Split Jerk - Every 2 Minutes(2) Power Cleans + (1) Split Jerk (7 sets)2 power cleans + 1 split jerkMetconMetcon (5...

10.21.21

CrossFit Nucleus, CrossFit Nucleus - CrossFitView Public WhiteboardWarm-upCoaches ChoiceMetconMetcon (AMRAP - Rounds and Reps)40 Minute AMRAP 40 Calorie Ski/Row 20/20 MB Toe Touch 20/20 MB Woodchop on Turf 20/20 Mountain Climbers 20 Calories Bike 20 Up-DownsCool...

10.20.21

CrossFit Nucleus, CrossFit Nucleus - CrossFitView Public WhiteboardWarm-upCoaches Choice + Front Squat MobilityStrengthFront Squats 5 x (8, 5, 5, 3, 3) - Every 2 MinutesFront Squat (5 x 8, 5, 5, 3, 3)MetconMetcon (Time)3 Rounds for time: 800m Run 10 Clusters...

10.19.21

CrossFit Nucleus, CrossFit Nucleus - CrossFitView Public WhiteboardWarm-upCoaches Choice + Lat/Shoulder Mobility-ActivationStrengthStrict Pull Ups 5 x 3, AHAP rest :60Strict Weighted Pull Ups (5 x 3)Strict Weighted Pronated Grip Pull UpsMetconMetcon (AMRAP - Rounds...

10.18.21

CrossFit Nucleus, CrossFit Nucleus - CrossFitView Public WhiteboardWarm-upCoaches Choice + OH Squat MobilityWeightliftingSnatch 20' build to a heavy singleSnatch (1 Rep Max)MetconDiane (Time)21-15-9 Deadlifts, 225# / 155# Handstand Push-upsCool Down/Stretch

10.15.21

CrossFit Nucleus, CrossFit Nucleus - CrossFitView Public WhiteboardWarm-upCoaches Choice + Chest/Shoulder mobility/activationStrengthBench Press 5 x 3, Every 2 MinutesBench Press (5 x 3)MetconMetcon (Time)For time with 12' time cap. 10......1 Toes 2 Bar Devils Press...

10.14.21

CrossFit Nucleus, CrossFit Nucleus - CrossFitView Public WhiteboardWarm-upCoaches ChoiceCore3 Rounds not for time: :30 Side Planks each side 16 Bird Dogs (8 each side) 50'/50' Single Arm Suite Case Carry AHAPMetconMetcon (AMRAP - Rounds and Reps)18' AMRAP +10 Calorie...

10.13.21

CrossFit Nucleus, CrossFit Nucleus - CrossFitView Public WhiteboardWarm-upCoaches ChoiceMetconMetcon (Time)25' Time Cap 21-15-9 Deadlifts Pull Ups/Ring Rows -then- 15-12-9 Front Squats C2B/Jumping PUs or SkiErg/Row calories -then- 9-6-3 Shoulder 2 Overhead Bar...

CrossFit Nucleus

350 Old Fullerton Rd,
Belleville, IL 62226
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Call Us: 618-416-8677

mike@crossfitnucleus.com

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