WORKOUTS

7.16.19

CrossFit Nucleus, CrossFit Nucleus - CrossFitView Public WhiteboardWarm-up5' Coaches Choice + BB Triceps/Lat Smash + Banded Wrist stretch (blue/Red - 20 reps each wrist)StrengthFront Squats 5 x 3 - ACROSS - lets keep it rolling and add a few more lbs from last week -...

7.15.19

CrossFit Nucleus, CrossFit Nucleus - CrossFitView Public WhiteboardWarm-up5' Coaches Choice + Shoulder opener + Snatch Grip BB Complex (DL, Press, OH Squat)/2 x 7WeightliftingSnatch Complex, Every 2 Minutes for 5 Sets Power Snatch + Overhead Squat + Power Snatch +...

7.13.19

CrossFit Nucleus, CrossFit Nucleus - CrossFitView Public WhiteboardWarm-up10' Coaches Choice - Coach Chris

7.12.19

CrossFit Nucleus, CrossFit Nucleus - CrossFitView Public WhiteboardWarm-up5' Coaches Choice Warm Up + PVC on Bench or box/Banded Front Rack + Clean Position StretchesWeightliftingSquat Clean - coach it up - set up, execution, common faults - empty bar/light reps -...

7.11.19

CrossFit Nucleus, CrossFit Nucleus - CrossFitView Public WhiteboardWarm-up5' Coaches Choice + Band Pull Aparts/Scap Push Ups + Banded press on rig (contract -relax)StrengthBench Press (3RM) 5 x 3, build to a heavy 3 rep max - No Bouncing off the chest, control it down...

7.10.19

CrossFit Nucleus, CrossFit Nucleus - CrossFitView Public WhiteboardWarm-up10' Dynamic Warm Up (No Measure)12' Warm up BUY IN: 2 HARD minutes on rower/Bike/SkiErg/Burpees to Pull up bar (focus on Technique) (2) Carioca (1) 1-Leg RDL w/Leg Kicks (1) Spiderman Lunge With...

7.9.19

CrossFit Nucleus, CrossFit Nucleus - CrossFitView Public WhiteboardWarm-up5' Coaches Choice + Banded Front Rack Stretch + Lat Smash on foam rollerStrengthFront Squat, 5 x 3 ACROSS - add a few lbs from last week 5-10 if you got all your sets - every 2 minutesFront...

7.8.19

CrossFit Nucleus, CrossFit Nucleus - CrossFitView Public WhiteboardWarm-up5’ Coaches Choice + Banded Hip Opener + Snatch Position Stretches Then: Snatch Grip BB Complex 3x5 - Deadlift, Press, OH SquatWeightlifting5 sets every 2 minutes (2) Halting Snatch power or...

7.6.19

CrossFit Nucleus, CrossFit Nucleus - CrossFitView Public WhiteboardWarm-up5' Coaches Choice, Coach Mike

7.5.19

CrossFit Nucleus, CrossFit Nucleus - CrossFitView Public WhiteboardWarm-up5' Coaches Choice Warm Up + Banded Chest Opener + Band Pull Aparts (slow w/ pauses)StrengthBench Press, 3 x Max Reps Bodyweight/70% Warm up to weight then go every 3 minutes. Be able to do...

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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