CrossFit Nucleus, CrossFit Nucleus Swansea – CrossFit
+ 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