CrossFit Nucleus, CrossFit Nucleus Swansea – CrossFit
Hang Squat Clean + Squat Clean & Split Jerk + Hang Squat Clean + Squat Clean & Split Jerk (6 sets, every 1:30
– start around 60%
– Drop and reset every rep)
above knee, floor, below knee, floor
– Drop and reset each rep
Metcon (Time)
10 Calorie Echo/12 Assault Bike
15 Bar Muscle Ups – Burpee C2B Pull Ups
– rest 1:00 –
10 Calorie Echo/12 Assault Bike
30 DB Push Press 50/35
– rest 1:00 –
10 Calorie Echo/12 Assault Bike
15 Sand Bag Cleans 100/50
– rest 1:00 –
10 Calorie Echo/12 Assault Bike
*Row Sub: 18/15 Calories
*Sand Bag Sub: 155/105 Power Cleans
*Bar MUs should be able to be done in 4 sets or less
* DB Push Press should be 3 sets or less
* Sand Bag should be quicker singles, try the 150lb/100lb sandbag if you are good with sand bags.