CrossFit Nucleus, CrossFit Nucleus Swansea – CrossFit
Warm Up
Coaches Choice
+ Front Rack/Overhead mobility
Clean and Jerk (Squat Clean & Split Jerk every rep,
drop & reset
1×1 around 82.5%
6×3 around 77.5%
– or a little more than last week
– rest 1:00 after each set )
Metcon (Time)
For time – 12’ time cap
21 Deadlift 225/155
21 Kip HSPUs
15 Deadlift 225/155
15 Strict HSPUs
9 Deadlift 225/155
9 Wall Walks
modification ideas:
Push Ups, Pike Push Ups, Inch Work Push Ups
