WORKOUTS
CrossFit – Mon, Mar 6
CrossFit Nucleus Swansea - CrossFitWarm UpCoaches Choice + front rack/overheadmobilityClean and Jerk15’ Find 1 rep Max squat clean if you canMetcon (4 Rounds for reps)Every 4’ x 4 rounds 400m Run MAX Bar Muscle Ups (strict pull ups) *at 3:30 each round rest for next...
CrossFit – Fri, Mar 3
CrossFit Nucleus Swansea - CrossFitCrossFit Games Open 23.3 RX (Ages 16-54) (Time)Starting with a 6-minute time cap, complete as many reps as possible of: 5 wall walks 50 double-unders 15 snatches (weight 1) 5 wall walks 50 double-unders 12 snatches (weight 2) *If...
CrossFit – Thu, Mar 2
CrossFit Nucleus Swansea - CrossFitWarm UpCoaches Choice. Long BWS Banded Stretching 6-8 minutesMetcon (No Measure)Every 4:00 x 6 (24:00) 15/12 Calorie Bike 5 burpees 10 MB Cleans 20/14 15 Push Ups 20 Double Unders (Work should be done around 3:00)Modify...
CrossFit – Wed, Mar 1
CrossFit Nucleus, CrossFit Nucleus Swansea - CrossFitWarm UpCoaches Choice + Banded Hamstring, PigeonDeadlift (5 x 3 @ 20X0 - with 2 One-Step Jumps to a Box - land as tall as you can softly - Every 2 Minutes)Metcon (AMRAP - Rounds and Reps)15' AMRAP 10 Power Snatch...
CrossFit – Tue, Feb 28
CrossFit Nucleus Swansea - CrossFitWarm UpCoaches Choice + Squat MobilityBack Squat (4 x 3 @22X0 - Every 2 minutes)Metcon (AMRAP - Reps)3 Rounds: 4' AMRAP 75 Double Unders 40 Wall Balls 20/14 MAX Calorie Row REST 3:00Score is total calories on Rower. Push yourselves...
CrossFit – Mon, Feb 27
CrossFit Nucleus Swansea - CrossFitWarm UpCoaches Choice + Snatch MobilityHang Snatch (5x4, with pause at bottom for 1 second - rest 1:30 after each set -)Add weight as needed but focus on speed under bar and owning bottom of OHS position before standing to finish...
CrossFit – Fri, Feb 24
CrossFit Nucleus Swansea - CrossFitCrossFit Games Open 23.2A Rx (All Ages) (AMRAP - Reps)Complete as many reps as possible in 15 minutes of: 5 burpee pull-ups 10 shuttle runs (1 rep = 50 ft) *Add 5 burpee pull-ups after each round.CrossFit Games Open 23.2B (All...
CrossFit – Thu, Feb 23
CrossFit Nucleus, CrossFit Nucleus Swansea - CrossFitWarm UpCoaches Choice + BWS, Mobility, Core activationStamina (AMRAP - Reps)5’ EMOM - BurpeesPick an aggressive rep count and try to hang on for 5 minutes Should have :05-:10 rest after first setMetcon (No...
CrossFit – Wed, Feb 22
CrossFit Nucleus Swansea - CrossFitWarm UpCoaches Choice + front rack/ hip openerClean and Jerk (15’ find 1RM Or Sets of 3 SC + SJ Every 2 minutes)Metcon (Time)5 rounds for time: 500/400m Row 10 Unbroken Power Snatch 95/65 105/75 10 C2B Pull Ups
CrossFit – Tue, Feb 21
CrossFit Nucleus, CrossFit Nucleus Swansea - CrossFitWarm UpCoaches Choice + banded hamstring/hip flexorDeadlift (6 x 3 @30x0 - with 3 seated box jumps Every 2 minutes)Metcon (Time)5 rounds for time: 15 DB Thrusters 35/25 10 Shuttle Runs (25’+25’=1) 20 minute time...