by Xr0sflt05 | Oct 2, 2023 | 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
by Xr0sflt05 | Sep 29, 2023 | Workouts
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...
by Xr0sflt05 | Sep 28, 2023 | Workouts
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...
by Xr0sflt05 | Sep 27, 2023 | Workouts
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...
by Xr0sflt05 | Sep 26, 2023 | Workouts
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...
by Xr0sflt05 | Sep 25, 2023 | Workouts
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...
