CrossFit Nucleus Swansea – CrossFit
Warm Up
Coaches Choice
+ Snatch Mobility
Hang Snatch (5×4, with pause at bottom for 1 second
– rest 1:30 after each set -)
Add weight as needed but focus on speed under bar and owning bottom of OHS position before standing to finish each rep.
moderate weight, speed, & technique focus
Metcon (Time)
For time: 15’ time cap
3 rounds:
8 DB Box Step Overs
8 DB Push Press
8 C2B Pull Ups
REST 3:00
2 rounds:
8 C2B Pull Ups
8 DB Push Press
8 DB Box Step Overs
Score is total time to finish, including rest. Just put the time you finish the second part. Go fast on first part to earn that rest!
RX = 50/35s