CrossFit Nucleus Swansea – CrossFit
Power Snatch (Build to a heavy single, no misses.
15 minutes)
If you miss drop weight and work technique for rest of 15 minutes
Metcon (Time)
2 Rounds for time:
2000m Echo/Assault Bike
5 Rope Climbs
10 Shoulder to Overhead 165/115
REST 5:00 after first round
Extra Work
Gymnastics: Muscle Up (same as last week)
Strength: Overhead Squats or Snatch Balance
5×4 50-60% 1RM Snatch, rest 2:00
Conditioning: 9 rds: 500/450m Row, rest 3:00