CrossFit – Tue, Nov 14

CrossFit Nucleus, CrossFit Nucleus Swansea – CrossFitPush Press (5 x 5, (70-75%) – every 2:00, pause at top – next week will be heavier for 3’s)Metcon (AMRAP – Rounds and Reps)16:00 AMRAP 500m Row 3, 6, 9, 12, 15 Push Press 95/65 12,...

CrossFit – Mon, Nov 13

CrossFit Nucleus Swansea – CrossFitSnatch (8 Sets (1.1) – Every 1:30, stick the catch)The goal is no misses, can be a bit heavier on last set or two but technique should be the Priority here.Metcon (AMRAP – Reps)6:00 AMRAP 30 Double Unders (each...

CrossFit – Fri, Nov 10

CrossFit Nucleus, CrossFit Nucleus Swansea – CrossFitDeadlift (5 x 3 Banded Deadlift Superset with: (3) Tall Box Jumps)Control deadlifts Land tall and soft on tall box jumps.Metcon (Time)For time (20:00 time cap) 21-15-9-9-15-21 Wall Balls 20/14 Calories...

CrossFit – Thu, Nov 9

CrossFit Nucleus, CrossFit Nucleus Swansea – CrossFitSkillsKipping Technique (pull ups & toes to bar) Week 1 of 3.Metcon (No Measure)EMOM x 5 Rounds (25:00) 15/12 Calorie Row 200′ Farmers Carry 70/50s? 3-5 Wall Walks (:45) 14/10 Calorie SkiErg 3/2...

CrossFit – Wed, Nov 8

CrossFit Nucleus, CrossFit Nucleus Swansea – CrossFitFront Squat (4 x 8, 55-60% every 2:00)*show control, no bouncing*Metcon (Time)3 Rounds for Time: 400m Run 10 Clean & Jerks 155/105