CrossFit Nucleus, CrossFit Nucleus Swansea – CrossFit

High Hang Snatch + Snatch + Below Knee Hang Snatch + Snatch (6 sets, every 1:30
Start around 60%)

High Hang Snatch + Snatch + Below Knee Hang Snatch + Snatch
Drop and reset after the Full Snatch

(So do 2 lifts, reset, do 2 lifts)

Metcon (Time)

For time:

20 Calorie Bike

30 Bench Press

30 Calorie Bike

20 Bench Press

40 Calorie Bike

10 Bench Press

50 Calorie Bike
use Echo/Assault

Weights should be around 60%, 70%, and 80% of 1RM

No more than 165/115, 185/125, 205/145

You should always be able to do at least 5 reps every time you do a set.

Everyone is RX today.