CrossFit Nucleus Swansea – CrossFit

Strength Strongman

Sand bag cleans to shoulder

:30 MAX Reps (should not be many)

2:00 Rest

5 sets

Sand bag cleans (5 x :30 MAX Reps
2:00 Rest each set)

sandbag from floor to shoulder
Get heavy, this should not be a lot of reps each round. alternate shoulders and show control at top

Metcon (5 Rounds for reps)

EMOM x 5 sets (20:00)

1) :60 Bike

2) :30 MAX C2B or Muscle Ups

3) :60 Row

4) :30 MAX HSPUs, HS Walk, Wall Walks
Each machine piece should be recovery pace but make sure it still feels like work. Just don’t sprint so you are ready to get right to work on the gymnastics piece.

Also, it’s not a Sunday stroll in the park either.

For Scoring Add up all the reps each round

HS walk 4′ = 1 rep

So 15 C2B and 12 HSPUs = 27 for round 1