CrossFit Nucleus, CrossFit Nucleus Swansea – CrossFit
Warm Up
Coaches Choice
+ Wrist stretch
Power Clean (10′ EMOM (1) Power Clean
– around 80%)
*Should be able to get to this weight in about 2-4 very quick build ups (5 minutes total)
*Share bar with partner or two if weights are close. 1 rep can get done quick and it helps changing weights as you build up with 2-3 people instead of just 1 person
*Weight should be same for all 10 minutes for the EMOM
Partner Metcon (No Measure)
With Partner get as far as you can in 30 minutes, switching whenever you want except the last movement.
200/175 Calorie SkiErg or Rower
80 Toes to Bar
120 Single DB Step Overs 50/35
40 Wall Walks
8 – 25′ Single DB OH Walk Lunges (4xEach partner alternating) 2 sets Left hand, 2 sets Right hand
*Goal is to get as far as you can in 30 minutes
