WORKOUTS

CrossFit – Mon, Sep 26

CrossFit Nucleus - CrossFitStrengthPower Clean (1 RM )pick either POWER or SQUAT or BOTHSquat Clean (1 RM)MetconMetcon (No Measure)18 total minutes (forrealĀ this time) 6 min EMOM 5 DB Thrusters (50/35) 5 Pullups -then- 6 min EMOM 4 DB Thrusters 4 C2B -then- 6 min EMOM...

Saturday WOD

CrossFit Nucleus, CrossFit Nucleus - CrossFitView Public Whiteboard

9.23.22

CrossFit Nucleus, CrossFit Nucleus - CrossFitView Public WhiteboardStrengthDeadlift (3x10)MetconMetcon (3 Rounds for time)Every 9 min x 3 rounds (27 min total) 20 R. KB Swings (53/35) 400m Run 20 Pullups 400m Runscore is time each round

9.22.22

CrossFit Nucleus, CrossFit Nucleus - CrossFitView Public WhiteboardStrengthBack Squat (3x10)MetconMetcon (No Measure)24 min EMOM 1- 50 DUs 2- 12 Alt DB Snatch (70/50) 3- 8 Burpee BJO (24"/20") 4- 12 T2B

9.21.22

CrossFit Nucleus, CrossFit Nucleus - CrossFitView Public WhiteboardRunning Capacity ()Metcon (Time)Rounds 1 & 3: Run 200m Strut 200m Run 200m Strut 200m Rounds 2 & 4: Run 200m Walk 200m Run 200m Walk 200mCoreMetcon (No Measure)2 Rounds Not For Time 10 reps of:...

9.20.22

CrossFit Nucleus, CrossFit Nucleus - CrossFitView Public WhiteboardStrengthShoulder Press (3x(10,8,6))StrengthPush Press (3x(3,2,1))MetconMetcon (Time)5 RFT: 12 SA DB Push Press (R) 10 Box Jump 12 Sa DB Push Press (L) 10 BurpeesRx: 50/35 24"/20"

9.19.22

CrossFit Nucleus, CrossFit Nucleus - CrossFitView Public WhiteboardStrengthClean (5x1.1.1)power or squat, you can pickMetconMetcon (Time)For Time: Every 2 minutes 18/16 Cal Row Max Front Squats (95/65)Go until 100 Front Squats are completed

Saturday WOD

CrossFit Nucleus, CrossFit Nucleus - CrossFitView Public Whiteboard

9.16.22

CrossFit Nucleus, CrossFit Nucleus - CrossFitView Public WhiteboardStrengthDeadlift (5x(3,3,1,1,1))pause @ bottom, but DON'T lose tensionMetconMetcon (Time)For Time: 3 Rounds of: 20 Cal Row 20 Deadlift -right into- 2 Rounds of: 20 Cal Row 15 Power Cleans -right into-...

9.15.22

CrossFit Nucleus, CrossFit Nucleus - CrossFitView Public WhiteboardStrengthBack Squat (5x (3,3,1,1,1))2 sec pause in bottom each repMetconMetcon (No Measure)15 min EMOM 1) 10 OH Squats (115/75) 2) 8 Burpee Box Jump Overs (24"/20") 3) 6 Ring Muscle Up10 C2B/Pullups for...

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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