CrossFit Nucleus, CrossFit Nucleus Swansea – CrossFit
Strength
Overhead Pressing Progression
Every 2:00, 18:00 total
Strict OH Press 3 x 5
Push Press 3 x 3
Split Jerk 3 x 1
Push Press (3 x 3)
Shoulder Press (3 x 5)
Split Jerk (3 x 1)
Metcon (AMRAP – Rounds and Reps)
12′ AMRAP
250m/200m Row
7 DB Bench Press
14 Box Jump Overs 24″/20″
*DBs 50-70/35-50 (Should be Unbroken every round)
* Step down from box jumps
*50m = 1 rep