WORKOUTS

CrossFit Nucleus, CrossFit Nucleus - CrossFitView Public WhiteboardWarm-upStrengthFront Squat - 5x5 - every 2 minutesFront Squat (5 x 5)MetconMetcon (AMRAP - Rounds and Reps)16’ AMRAP 400m Run -then- 6-4-2 Toes 2 Bar Power Cleans 135/95Cool Down/Stretch

CrossFit Nucleus, CrossFit Nucleus - CrossFitView Public WhiteboardWarm-upStrengthBench Press - 5x(3+) - every 2 minutesBench Press (5 x 3)MetconMetcon (AMRAP - Rounds and Reps)15’ AMRAP 15 HSPUs/Dips/Push Ups 15 Russian KB Swings 53/35 15 Sit-Ups 45 Double UndersCool...

CrossFit Nucleus, CrossFit Nucleus - CrossFitView Public WhiteboardWarm-upWeightliftingSnatch - empty bar - 15 minutes build to heavy single - Squat or PowerSnatch (Heavy single)MetconMetcon (5 Rounds for time)Every 3 minutes, 5 rounds 15/12 Calorie Row 12 Thrusters...

CrossFit Nucleus, CrossFit Nucleus - CrossFitView Public WhiteboardWarm-up2 Rounds 8 Burpees 8 Box Jumped 2 rounds 8 DB RDL 8 DB snatchMetconCrossfit Games Open 21.2 RX (Ages 16-54) (Time)For time: 10 dumbbell snatches 15 burpee box jump-overs 20 dumbbell snatches 15...

CrossFit Nucleus, CrossFit Nucleus - CrossFitView Public WhiteboardWarm-upStrength3 supersets: 8/8 Tempo One leg RDLs :30/:30 side planks * focus on balance, control. Keep weight light/moderate & go slowMetconMetcon (Calories)Partner 25’ AMRAP P1: 400m Run P2: Max...

CrossFit Nucleus, CrossFit Nucleus - CrossFitView Public WhiteboardWarm-upSkillsCoach up Deadlift & T2BMetcon (No Measure)EMOM - 27 minutes 1) 15/12 Calorie Row 2) 8 Deadlifts 185/125 3) 8 Toes 2 Bar *use a moderate weight for deadlift, not too heavy*Foam roll/stretch...

CrossFit Nucleus, CrossFit Nucleus - CrossFitView Public WhiteboardWarm-upStrengthBack Squat - 6x3, every 2 minutesBack Squat (6x3)MetconMetcon (5 Rounds for time)Every 3 minutes for time 5 rounds 50 Double Unders 12 Thrusters 95/65 5 Bar MU/Pull UpsCool Down/Stretch

CrossFit Nucleus, CrossFit Nucleus - CrossFitView Public WhiteboardWarm-upWeightliftingSnatch (squat if you can, power if you need to) - empty bar technique - 15’ build to heavy singleSnatch (1x1)MetconIngrid (Time)10 Rounds For Time: 3 Snatches (135/95 lb) 3 Burpees...

CrossFit Nucleus, CrossFit Nucleus - CrossFitView Public WhiteboardWarm-upShoulders Achilles Post 21.1 - pick between back squats, weighted lunges or any strength/liftMetconCrossfit Games Open 21.1 RX (Ages 16-54) (Time)For Time: 1 wall walk 10 double-unders 3 wall...

CrossFit Nucleus, CrossFit Nucleus - CrossFitView Public WhiteboardWarm-upCoaches Choice *Shoulder/Achilles focusMetconCrossfit Games Open 21.1 RX (Ages 16-54) (Time)For Time: 1 wall walk 10 double-unders 3 wall walks 30 double-unders 6 wall walks 60 double-unders 9...