CrossFit Nucleus, CrossFit Nucleus Swansea – CrossFit

Hang Squat Clean + Squat Clean & Split Jerk + Hang Squat Clean + Squat Clean & Split Jerk (4 sets, at 80% to start
– every 3 minutes -)

above knee, floor, below knee, floor
– Drop and reset each rep
Last week so push yourself here with weight but stay on time and focus on high quality technique reps every set

Metcon (Time)

For time:

5 Sand Bag Cleans

24 Calorie Echo Bike/Assault Bike

5 Sand Bag Cleans

30 DB Push Press 50/35s

5 Sand Bag Cleans

8 Rope Climbs (35 Burpees)

5 Sand Bag Cleans
**Sand bags think 150-100 for guys, 100-50 for girls. I know we won’t have enough big bags so change up reps as suggested below.

If 5 is too easy do 8 reps each time