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)

3 rounds:

250/200m Row

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.