WORKOUTS

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 reps)4 Rounds: 2 minutes...

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 (Time)3 Rounds for time: 21...

10.24.20

CrossFit Nucleus, CrossFit Nucleus - CrossFitView Public WhiteboardMetconTBD

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 and Reps)18' AMRAP 5/3...

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 neck - Overhead...

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 Sit-UpsCool Down/Stretchwith...

10.20.20

CrossFit Nucleus, CrossFit Nucleus - CrossFitView Public WhiteboardWarm-upStrengthBench Press 6 x 3+ at 82.5% from two weeks ago heavy single - All 6 sets same weight, every 2 minutes - Last set = Max Reps (have spotter)Bench Press (6 x 3+)MetconMetcon...

10.19.20

CrossFit Nucleus, CrossFit Nucleus - CrossFitView Public WhiteboardWarm-upStrengthBack Squats 6 x 3+ at 82.5% from 2 weeks ago heavy single - all 6 sets same weight, every 2 minutes - Last set = Max RepsBack Squat (6 x 3+)MetconMetcon (3 Rounds for reps)3 Rounds:...

10.17.20

CrossFit Nucleus, CrossFit Nucleus - CrossFitView Public WhiteboardMetconTBA - Coach Waide

10.16.20

CrossFit Nucleus, CrossFit Nucleus - CrossFitView Public WhiteboardWarm-upGymnasticsRing Muscle Ups - Strict Pull ups 4 x 3 Banded Turnovers/Max Reps Ring Muscle Ups every 2 Minutes 0r 4 x Max Reps Strict Pull ups (3+ reps)Muscle-ups (4 x max reps)Metcongoal is...

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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