CrossFit Nucleus, CrossFit Nucleus Swansea – CrossFit
Warm Up
Coaches Choice
+ Snatch Mobility/Stability
Snatch (6 x 4, Drop and reset
– Build up to about 80% for a single quickly then drop to 60-70%
– Use a weight between 60-70%
– Rest 1:00-1:30 between sets)
should be light so you can use perfect form and move fast. Focus on fixing anything that feels off, this weight should set you up to get better at moving today
Open 13.4 Kinda (AMRAP – Reps)
4 Rounds: 1:45 Work/1:15 Rest
3, 6, 9, 12, 15, 18, 21, 24….
Clean & Jerk 135/95
Toes to Bar