CrossFit Nucleus Swansea – CrossFit
Warm Up
Coaches Choice
+ Front Rack/Overhead Mobility
3 reps of (1) Front Squat + (1) Split Jerk (6 sets, Every 2 Minutes
– 60-70% Clean & Jerk)
Front Squat + Split Jerk + Front Squat + Split Jerk + Front Squat + Split Jerk
12.2 Kinda (AMRAP – Reps)
20′ AMRAP
30 Snatches each weight
Scaled – RX
75/55 – 75/55 (30 reps)
95/65 – 135/95 (30 reps)
135/95 – 165/115 (30 reps)
185/115 – 205/125 MAX reps
1:00 Rest every time you put the barbell down, except last bar
OR
(10 reps, 8 reps, 5 reps, no breaks)
Do the following reps before resting at each barbell.
The goal is to get a handful of reps on the last bar or get pretty far on the 3rd weight. Modify your weights accordingly
