CrossFit Nucleus Swansea – CrossFit

Overhead Squat (Do a few PVC/Empty Bar sets to warm up with pauses at the bottom. Then
2 x 8 w/:01 pause at bottom
2 x 5 w/:02 pause at bottom
– every 2 minutes)

Focus on the pauses and being smooth today we will test our overhead squat in 2-3 weeks after we get a few sessions of working the movement and technique on how to get the bar from rack to overhead position.

Today is just about getting used to it again with a little bit of weight and TEMPO!!

– Be ready to test Bench Press tomorrow

Monster Games 2023 Event 9 (Time)

RX version – 15:00 Time Cap
30 Toes to Bar
-then-
2 Rounds
10 Burpee Pogo Box Jump Overs 24″/20″
20 Pull Ups
-then-
2 Rounds
10 Handstand Push Ups
20 SA DB OH Squat 35/25
-then-
1 Round
4 Rope Climbs
100′ – SA DB OH Walking Lunges 35/25

RX+ 12:00 Cap, 40 T2B, C2B, Deficit HSPUs (on 45’s), DB Weight 50/35

**Each 25′ of lunges must done unbroken and feet have to come together every step, no walk throughs.
If you get time capped your score is time plus 1 second for every rep you do not complete.
25′ lunges = 1 rep