WORKOUTS

CrossFit Nucleus Swansea - CrossFitOverhead Squat (Build to a 1 rep max. 20 minutes)Road to Nowhere (Time)3 rounds for time: 15/12 Calorie Row 15 DB Thrusters 50/3510:00 Time Cap

CrossFit Nucleus, CrossFit Nucleus Swansea - CrossFitDeadlift (2 warm up sets of 5 at like 50% THEN 3 x 5+ Every 2 Minute (65,75,80%))Max reps on last set, as long as reps look good! Keep back straight.Metcon (AMRAP - Rounds and Reps)5 sets: 3:00 AMRAP/1:00...

CrossFit Nucleus, CrossFit Nucleus Swansea - CrossFitSkillsHandstand Walk Practice 10:00 - Work on kicking up under control, work on walking, work on HS hold on wall shoulder taps/leg taps, Handstand holds on wall *If kicking up to wall focus on making as little as...

CrossFit Nucleus, CrossFit Nucleus Swansea - CrossFitStrength5 Sets, Every 3:00 (0,3,6,9,12) 5/5 Single Arm DB Bench Press Neutral Grip 5 Strict Chin UpsMetcon (Time)For time OR 20:00 AMRAP 3 Rounds of: 400m Run + 15 Chest To Bar Pull Ups 400m Run + 15 Toes to...

CrossFit Nucleus, CrossFit Nucleus Swansea - CrossFitOverhead Squat (6 x 2, Every 2 Minutes)Metcon (Time)5 Sets: 50' Handstand Walk/3 Wall Walks 15/12 Calorie Assault Bike/Echo 50' DB Front Rack Walking Lunges 50/35s *Alternate with partner OR 1:1 Work:Rest...

CrossFit Nucleus Swansea - CrossFitPower Clean & Split Jerk (5 x 1.1 Every 2 minutes, 75-85%)Power clean and split jerkJacobs Ladder (Time)For Time: 10-9-8-7-6-5-4-3-2-1 Thrusters 95/65 1-2-3-4-5-6-7-8-9-10 Bar Facing BurpeesHang on and push the pace.

CrossFit Nucleus, CrossFit Nucleus Swansea - CrossFitHang Power Snatch (5 x 2, Every 2 minutes *Start from Hang below the knee every rep)**Stick the power/catch position **Be patient from knee to hip and let the hips/legs do the workMetcon (5 Rounds for reps)5 sets...

CrossFit Nucleus, CrossFit Nucleus Swansea - CrossFitSkillsJump Rope - Pick a skill or mix it up get some practice in. Double Unders, Crossovers, Drag Double Unders, Single Unders, Tempo Double Unders, Power Jumps...... 5 Sets: :30 Work/:60 RestMetcon (AMRAP - Rounds...

CrossFit Nucleus, CrossFit Nucleus Swansea - CrossFitBench Press (2x5 (50-60% warm up) 3 x (5,3,1+) (75,85,90%) Every 2:00)Metcon (No Measure)EMOM x 5 sets (25:00) 1) 300' Shuttle Run (25'+25') 2) Handstand walk 25'-50' (Shoulder taps) 3) 15/10 Calorie row 4)...

CrossFit Nucleus, CrossFit Nucleus Swansea - CrossFitOverhead Squat (5 x 3 Every 2:00, start around 80% build to heavy 3 rep)Nancy (Time)5 Rounds for time of: 400m Run 15 Overhead Squats, 95# / 65#