CrossFit Nucleus, CrossFit Nucleus Swansea – CrossFit

Warm Up

Coaches Choice

+ Shoulder mobility/stability

+ Burgener Warm Up 5 reps each drill

High Hang Snatch (6 x 2, every 2 minutes

high hang snatch from hip
– Work on speed under bar and sticking the receiving position.

– If you need to catch it in Power Position and then go down into OH Squat do so. Try to Stick the receiving power position and own it before you continue the squat, a goal would be to catch the power position lower and lower each rep until you are comfortable catching in a full squat.

Flip the Script Monster Games Online Qualifier 2023 (AMRAP – Reps)


60 Alternating DB Snatches 50/35

60 Box Jump Overs

60 Chest to Bar Pull Ups

MAX Distance Handstand Walk (5’=1Rep)

RX+ = 30”/24”, HS Walk

Rx = 24”/20”, Pull Ups, Wall Walks