by Xr0sflt05 | Jun 3, 2023 | Workouts
CrossFit Nucleus, CrossFit Nucleus Swansea – CrossFitPower Clean (15′ to find a 1RM Power Clean)Partner Metcon (No Measure)Alternating rounds work through the following couplets 10′ AMRAP each, alternating full rounds 8 Bar Facing Burpees 8 Power...
by Xr0sflt05 | Jun 2, 2023 | Workouts
CrossFit Nucleus, CrossFit Nucleus Swansea – CrossFitBack Squat (5 x 6 at 80% every 2:00)Pennies (Time)3 rounds: 6 Squat Clean 225/135 6 Ring Muscle Ups 400m Run -THEN- 6 Squat Cleans 225/135 6 Ring Muscle Ups**Clean weight should be 80% or Less of your...
by Xr0sflt05 | Jun 1, 2023 | Workouts
CrossFit Nucleus, CrossFit Nucleus Swansea – CrossFitStrengthOverhead Pressing Progression Every 2:00, 18:00 total Strict OH Press 3 x 5 Push Press 3 x 3 Split Jerk 3 x 1Push Press (3 x 3)Shoulder Press (3 x 5)Split Jerk (3 x 1)Metcon (AMRAP – Rounds and...
by Xr0sflt05 | May 31, 2023 | Workouts
CrossFit Nucleus Swansea – CrossFitSkillsJump Rope Practice: 3 different movements, 1:00 Plank after each movement Double Unders 3 x :30/:30 – 1:00 Plank Crossover Single Unders 3 x :30/:30 – 1:00 Plank Single-Double Tempo 3 x :30/:30 – 1:00...
by Xr0sflt05 | May 30, 2023 | Workouts
CrossFit Nucleus Swansea – CrossFitPower Snatch (6 sets: 3-2-2-1-1-1 Tempo pull power snatch)Metcon (Time)21-15-9 Deadlifts 225/155 Bar face burpees
by Xr0sflt05 | May 29, 2023 | Workouts
CrossFit Nucleus Swansea – CrossFitMetconMurph (Time)For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it.In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in...
