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 Snatches 95/65 -then-...

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 1RM...

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 Reps)12'...

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 PlankMetcon (AMRAP -...

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

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 Afghanistan...

CrossFit Nucleus, CrossFit Nucleus Swansea - CrossFitHang Squat Clean + Squat Clean & Split Jerk + Hang Squat Clean + Squat Clean & Split Jerk (4 sets Every 3:00, start around 80%)above knee, floor, below knee, floor - Drop and reset each repMetcon (Time)4 rounds:...

CrossFit Nucleus, CrossFit Nucleus Swansea - CrossFitSkillsKipping pull ups technique 5x5 or progressionsMetcon (No Measure)EMOM x 42 minutes 1) 15/12 Calorie SkiErg 2) 15-20 Air Squats 3) 30-50 Crossover Singles 4) Sandbag Carry 100/50lbs :50 5) Farmers Carry 70/50...

CrossFit Nucleus, CrossFit Nucleus Swansea - CrossFitBench Press (4x4 85-90%)Metcon (Time)1000/900m Row 3 rds: 20 HSPU 15 KB Swings 53/35 1000/900m Row

CrossFit Nucleus, CrossFit Nucleus Swansea - CrossFitBack Squat (4x8, 77.5-80% Every 2:30)Metcon (AMRAP - Rounds and Reps)16’ AMRAP 10 hang clean & jerks 75/55 800m bike 15 GHD Sit-ups,V-Ups, Toes to Bar