CrossFit Nucleus, CrossFit Nucleus Swansea – CrossFit

Hang Squat Clean + Squat Clean & Split Jerk + Hang Squat Clean + Squat Clean & Split Jerk (6 sets, every 1:30
– goal is to be a little heavier then last week
– technique is still the Main focus)

above knee, floor, below knee, floor
– Drop and reset each rep
Focus on becoming a better mover and it will pay off when we retest!

Metcon (AMRAP – Rounds and Reps)

3 x 5:00 AMRAP/rest 3:00

125 Double Unders (sub 2:00)

18 Sumo Deadlift High Pull 95/65

7/4 Rope Climbs (sub 3:00)

RX+ = 7 rope climbs

Rx = 4 rope climbs
**Climb the rope according to your abilities. We should be able to complete one full round and back to the jump rope for each 5′ AMRAP

– pick up where you left off

– score is the total Rounds & Reps through the entire 15 minutes