WORKOUTS

CrossFit – Thu, Nov 17

CrossFit Nucleus, CrossFit Nucleus - CrossFitStrengthanyone mention stay light on strength yet?Front Squat (3x10)MetconMetcon (Time)2 RFT 8 Squat Clean 135/95 4 RMU 8 Front Squat 4 BMU ***3 MIN REST*** 2 RFT same thing

CrossFit – Wed, Nov 16

CrossFit Nucleus, CrossFit Nucleus - CrossFitCore2-3 RNFT 10/10 Tall Kneeling Banded Pallof Press 10/10 1/2 Kneeling Banded Twist 2/2 TGU *for the twists, put opposite leg from rig forwardMetconMetcon (AMRAP - Reps)2min ON/ 1min OFF x 4 16 MB Cleans (20/14) MAX Box...

CrossFit – Tue, Nov 15

CrossFit Nucleus, CrossFit Nucleus - CrossFitStrengthstill light/easy on strengthBench Press (3x8 light)DB Incline Bench Press (3x5/5 )DB Incline Bench Presssuperset with bench pressMetcon (Time)get better at these (except Dylan, he's perfect)100-80-60-40-20 DUs 20...

CrossFit – Mon, Nov 14

CrossFit Nucleus - CrossFitStrengthThis week should be deload/recover. No failed reps and staying away from high percentages. Next week we test!Squat Snatch (3x5 (LIGHT))Snatch Pull (3x5)weight should be around a 1 RM squat snatch or a 1RM hopefulMetconFran Kinda, Not...

CrossFit – Fri, Nov 11

CrossFit Nucleus - CrossFitStrengthPullup supersetStrict Pull-Ups3x10Single Arm DB Row1 arm DB Back Row3x3StrengthNot Pullup peopleRing Pullup (3x10)Toe AssistedSingle Arm DB Row (3x3/3)1 arm DB Back RowMetconMetcon (No Measure)21 min EMOM 1- 8 hang power clean and...

CrossFit – Thu, Nov 10

CrossFit Nucleus - CrossFitStrengthFront Squat4x10,8,6,4 supereet with 5/5 KB Squat CleanMetconMetcon (Time)7 RFT 35 DUs 7 DBL DB Deadlift 7 DBL DB Power Clean 7 DBL DB Front Squat Rx= 50/35

CrossFit – Wed, Nov 9

CrossFit Nucleus - CrossFitMetconSub 20 anyone?Metcon (Time)50-40-30-20-10 Cal Row Burpees *45-35-25-15-5 cals for ladiesCore3 rounds not for time 10/10 single leg reverse hypers 1/1 TGU

CrossFit – Tue, Nov 8

CrossFit Nucleus - CrossFitStrengthSuperset!Bench Press (4x10,8,6,4)DB Incline Bench Press (4x10/10,8/8,6/6,4/4)DB Incline Bench PressMetconMetcon (Time)4 RFT 100 UNBROKEN singles 10 Hang Power Snatch (95/65) scaled=not unbroken

CrossFit – Mon, Nov 7

CrossFit Nucleus - CrossFitStrengthSquat Snatch (12x 1 EMOM style )Snatch Drops (3x2)No dip, just setup and fall focusing on speed under barMetconwho can go sub 20?OTR w/Chief (Time)5 RFT 400m Run 3x Chief***Chief= 3 Power Clean 135/95 6 Pushups 9 Air Squats

CrossFit – Fri, Nov 4

CrossFit Nucleus - CrossFitStrengthPull-up Folk SUPERSETStrict Pull-Ups (4x5)Single Arm DB Row (4x8/8)1 arm DB Back RowStrengthNon pull-up folkRing Pullup (4x5)Toe Assisted Vertcial PullSingle Arm DB Row (4x8/8)1 arm DB Back RowMetcon (No Measure)24’ EMOM 1- 5 Power...

CrossFit Nucleus

350 Old Fullerton Rd,
Belleville, IL 62226
Map

Call Us: 618-416-8677

mike@crossfitnucleus.com

Recent Posts