WORKOUTS

8.7.20

CrossFit Nucleus, CrossFit Nucleus - CrossFitView Public WhiteboardWarm-upStrengthFront Squats 6x3 @33x1 - every 2 minutes - focus on tempo/controlFront Squat (6x3)MetconMetcon (Time)For time: 200 Double Unders 30 Box Jump Overs (24"/20") 15 Power Cleans *90% of...

8.6.20

CrossFit Nucleus, CrossFit Nucleus - CrossFitView Public WhiteboardWarm-upGymnastics4 supersets: :30 Hollow Body Hold (10) Strict Ring Dips *Bar Dips, Ring Push Ups, Push Ups on DBs, Box DipsMetconMetcon (No Measure)EMOM - 30’ - 10 Rounds each 1: 20/15 Calorie Row 2:...

8.5.20

CrossFit Nucleus, CrossFit Nucleus - CrossFitView Public WhiteboardWarm-upStrength3 sets: 10/10 One Leg RDLs 8-10 Strict Chin UpsMetconMetcon (Time)For Time: 50 DB Deadlifts (50/35 each) 40 DB Power Clean 30 DB Front Squats 20 DB Push Press 10 DB ClusterCool...

8.4.20

CrossFit Nucleus, CrossFit Nucleus - CrossFitView Public WhiteboardWarm-upCoaches Choice + OH MobilityWeightliftingSplit Jerks - EMOM - 10 Sets - 1-2 reps - footwork, empty bar, light weight good reps - technique focus today - Push Press (3 reps) modifier option for...

8.3.20

CrossFit Nucleus, CrossFit Nucleus - CrossFitView Public WhiteboardWarm-upCoaches choice + Front RackWeightliftingClean Complex, 5 sets, Every 2 minutes Power Clean + Hang Power Clean + Squat Clean + Hang Squat CleanPower Clean + Hang Power Clean + Squat Clean + Hang...

7.31.20

CrossFit Nucleus, CrossFit Nucleus - CrossFitView Public WhiteboardWarm-upCoaches Choice + Chest Mobility + Banded HamstringStrengthIn 20 Minutes or less get through 4 supersets: (5) Deadlift (5) Bench PressDeadlift (4 x 5)Bench Press (4 x 5)MetconMetcon (AMRAP -...

7.30.20

CrossFit Nucleus, CrossFit Nucleus - CrossFitView Public WhiteboardWarm-upCoaches ChoiceMetconMetcon (AMRAP - Rounds and Reps)35' AMRAP 1000m Row 400m Run 50 Double Unders 25 Burpee Box Jump Overs **Every 100m Row = 1 RepCore3 x :30 Planks - rest as needed -

7.29.20

CrossFit Nucleus, CrossFit Nucleus - CrossFitView Public WhiteboardWarm-upCoaches Choice + Band Pull aparts + Couch Stretch/Twisted LizardStrength4 Sets (8/8) Split Squats (Max/3+) Strict Pull UpsSplit Squat (4 x 8/8)Do a one legged squat with your back foot elevated...

7.28.20

CrossFit Nucleus, CrossFit Nucleus - CrossFitView Public WhiteboardWarm-upCoaches Choice + OH MobilityStrengthOne Arm DB Push Press 5 x 5/5 with 1 second pause at top - Every 2:00DB Push Press (5 x 5/5)2-Arm DB Push Press with lockout over headMetconMetcon (AMRAP -...

7.27.20

CrossFit Nucleus, CrossFit Nucleus - CrossFitView Public WhiteboardWarm-upCoaches choice + Front Rack stretchWeightlifting6 sets: (1) Straight Arm Pull + (1) Power Clean + (1) Hang Squat Clean(1) Straight Arm Clean Pull + (1) Power Clean + (1) Hang Squat Clean (6...

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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