CrossFit Nucleus Swansea – CrossFit
Snatch (Pause Snatch, 6 sets (3,3,2,2,1,1)
– Every 2:00
– Pause for FULL Second at bottom each rep, drop and reset
– SLOW off floor, :01-:02 on first pull to knees
– ALL sets should be between 40-70%
– Technique Day, time to work on moving better and getting more comfortable in ALL pieces & positions of the lift.
-Catch ALL reps in Squat, or catch as low as possible then OH Squat
Sprint Interval Metcon (Time)
10-5 Handstand Push Ups
(20′, 40′, 80′) Handstand Walk
Rest 3:00 each round
RX+ is 10 Strict
Rx is 10 Kipping
HSW Substitute = Wall Walks (4, 8, 12)
Handstand Walk/Wall Walks increase each round.