CrossFit Nucleus, CrossFit Nucleus Swansea – CrossFit
+ 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
*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.