by Xr0sflt05 | Mar 29, 2023 | Workouts
CrossFit Nucleus Swansea – CrossFitWarm UpCoaches choice – Lat/shoulder stretchStrength5 Supersets: (5) Strict Shoulder Press (5/5) Bird dog rowsShoulder Press (5×5)Metcon (No Measure)Every 4:00 (3:30 work/:30 rest) x 6 Sets 1) 400m Run, MAX Rope...
by Xr0sflt05 | Mar 28, 2023 | Workouts
CrossFit Nucleus Swansea – CrossFitWarm UpCoaches Choice + front rack/squat mobilityFront Squat (5 x 2, every 2 minutes – get heavy, No tempo)Metcon (5 Rounds for reps)5 sets: Every 2:00 10 Front Squats 10 Toes to Bar MAX Crossover singles RX –...
by Xr0sflt05 | Mar 27, 2023 | Workouts
CrossFit Nucleus Swansea – CrossFitHang Snatch + Snatch + (2) Overhead Squats (6 sets, rest 1:00 after each set )Hang Snatch + Snatch + (2) Overhead SquatsWeight should be light-moderate focus on technique and speed under bar For more of a challenge, make the...
by Xr0sflt05 | Mar 24, 2023 | Workouts
CrossFit Nucleus, CrossFit Nucleus Swansea – CrossFitWarm UpCoaches Choice + Front Rack/Overhead mobilityClean and Jerk (Squat Clean & Split Jerk every rep, drop & reset 1×1 around 82.5% 6×3 around 77.5% – or a little more than...
by Xr0sflt05 | Mar 23, 2023 | Workouts
CrossFit Nucleus, CrossFit Nucleus Swansea – CrossFitWarm UpCoaches Choice + ankle/calve smashSkillsJump Rope – pick a skill and work, or lick a different one each set. 5 sets of :30 work/1:00 rest Double Unders, Crossover Singles, Single Unders(1-2 feet),...
