CrossFit – Wed, Feb 1

CrossFit Nucleus, CrossFit Nucleus Swansea – CrossFitSkill Handstand Push UpHandstand Push Ups – Tripod, Strict, KipMetcon (Time)8 Rounds for time: 4 Wall Walks 8 Burpee Box Jump Overs 16/13 Calorie Row

CrossFit – Tue, Jan 31

CrossFit Nucleus, CrossFit Nucleus Swansea – CrossFitWarm UpCoaches Choice + Banded Hamstring, ankle flossDeadlift (5 x 3 Deficit Deadlift + 3 Seated Box Jumps)Control the weights down and use speed on way up. Mobility will be the deciding factor on your...

CrossFit – Mon, Jan 30

CrossFit Nucleus Swansea – CrossFitWarm UpCoaches Choice + Front Rack/Overhead Mobility3 reps of (1) Front Squat + (1) Split Jerk (6 sets, Every 2 Minutes – 60-70% Clean & Jerk)Front Squat + Split Jerk + Front Squat + Split Jerk + Front Squat +...

CrossFit – Fri, Jan 27

CrossFit Nucleus, CrossFit Nucleus Swansea – CrossFitWarm UpCoaches Choice + Front Rack/Front Squat Mobility Test Day!!Squat Clean (20 Minutes to build up to a 1 rep max Squat Clean. Lets get it!)Metcon (AMRAP – Rounds and Reps)7′ AMARAP 5 Front...

CrossFit – Thu, Jan 26

CrossFit Nucleus, CrossFit Nucleus Swansea – CrossFitWarm UpCoaches Choice + Chest/Shoulder mobility/stabilityBench Press (15 Minutes to find a 2 rep max – shoot for around 5 sets once warmed up)Metcon (Time)For Time – 20′ time cap 50 Burpees...

CrossFit – Wed, Jan 25

CrossFit Nucleus, CrossFit Nucleus Swansea – CrossFitWarm UpCoaches Choice + Calf/Achilles stretchSkill: Double UndersWork through some double under progressions with built in rest Singles, power jumps (with hands, slow rope), Tempos, doubles. triples??Metcon...