CrossFit Nucleus, CrossFit Nucleus Swansea – CrossFit

Warm Up

Coaches Choice

+ Couch Stretch, Wrist Stretch, Elbow on rig Lat stretch (:45-:60 each)

Front Squat (Pause Front Squats
(2 seconds at bottom)
1 x 1 80-85%
5 x 5 50-60% @22×0
– Every 2 minutes -)

Technique and Tempo > Weight on Bar

Metcon (No Measure)

EMOM x 8 Rounds

5 Touch and Go Clean & Jerks

10 Bar Facing Burpees

RX+ 135/95

RX 115/75

*Both movements completed within the minute is the goal.
*Work should be done in less than a minute, however when/if you go over 1 minute rest to the top of the following minute and start again.

Each set should start at the top of a minute.

It is either an EMOM or a E2minuteOM, depending on how fast you go.

The workout is finished when you complete 8 rounds.