WORKOUTS

CrossFit Nucleus, CrossFit Nucleus - CrossFitView Public WhiteboardWarm-upStrengthFront Squats 5 x 3+ (60-90% building up each set) - every 2:00Front Squat (5 x 3+)MetconMetcon (Time)Every 3:00 until you reach 75 Thrusters 95/65 Row 500/450m MAX reps Thrusters...

CrossFit Nucleus, CrossFit Nucleus - CrossFitView Public WhiteboardWarm-upStrengthBench Press 4 x 5+ (50,60,70,80%) - every 2:00Bench Press (4 x 5+)MetconMetcon (Time)For time: 150 Double Unders -then- 50 Handstand Push Ups 50 T2B 50 Burbee Box Jump Overs -then-...

CrossFit Nucleus, CrossFit Nucleus - CrossFitView Public WhiteboardWarm-upMetconMetcon (3 Rounds for time)For time: 1 Mile Run -rest 5:00- 2k/1800m Row -rest 5:00- 1 Mile Run *each piece timed/scored separately *try to finish everything in 45 minutes or lessCool...

CrossFit Nucleus, CrossFit Nucleus - CrossFitView Public WhiteboardWarm-upStrengthSplit Squats, 2 options A: 4 x 10,8,6,6 each leg/heavy B: 4 x 10 each legMetconMetcon (AMRAP - Rounds and Reps)12' AMRAP 4 Muscle Ups/6 C2B/8 Pull Ups 8 Deadlifts 165/115 12 Wall Balls...

CrossFit Nucleus, CrossFit Nucleus - CrossFitView Public WhiteboardWarm-upWeightliftingPower/Squat Snatch 10’ EMOM 1 Rep at 90-95%Snatch (10x1)MetconMetcon (4 Rounds for reps)4 x 2' AMRAP every 4 minutes 5 Power Snatch 10 Bar Face Burpees 5 Power Snatch MAX Bar...

CrossFit Nucleus, CrossFit Nucleus - CrossFitView Public WhiteboardWarm-upStrengthDeadlift (1RM) 7x1 Every 1:30Deadlift (7x1)MetconMetcon (Time)5 Rounds for time: 400m 15 Burbee Box Jump Overs *Wear vest if you want*Cool Down/Stretch

CrossFit Nucleus, CrossFit Nucleus - CrossFitView Public WhiteboardWarm-upMetconMetcon (Time)5 Rounds for time: 15/12 Calorie Bike/Ski/Row 12 S2OH 115/75 9 C2BStrength3 sets: SA DB Bird Dog Row 10/10 Ring Push Ups 10Cool Down/Stretch

CrossFit Nucleus, CrossFit Nucleus - CrossFitView Public WhiteboardWarm-upMetconWe will retest in September5k Run (Time)Max Effort 5k RunCool Down/Stretch

CrossFit Nucleus, CrossFit Nucleus - CrossFitView Public WhiteboardWarm-upStrengthBench Press 4x5+ (Think 50,60,70,80%) Every 2:00Bench Press (4x5+)MetconMetcon (Time)For time: (25' time cap) 1K/750m row 10 Bar MUs 25 DB Thrusters 50/35s 100 Double Unders 25 DB...

CrossFit Nucleus, CrossFit Nucleus - CrossFitView Public WhiteboardWarm-upWeightliftingPower Snatch (good reps) 8x1 (Find 1RM) -every 1:30- *if you find 1rm early drop down 10-20% and keep hitting singlesPower Snatch (8 x 1)MetconMetcon (AMRAP - Rounds and...