CrossFit Nucleus, CrossFit Nucleus Swansea – CrossFit
Warm Up
Coaches Choice
+ Front rack/Over head mobility
Hang Squat Clean + Squat Clean & Split Jerk + Hang Squat Clean + Squat Clean & Split Jerk (6 sets every 1:30
Start around 50% 1RM C&J)
above knee, floor, below knee, floor
– Drop and reset each rep
start light there is not a lot of time between sets. Should be about :30 work and :60 rest between sets. Last 3 sets should be same weight
Metcon (Time)
4 Rounds for time:
200m Row
12 American KB Swings 70/53
200m Row
12 Strict HSPUs
-REST 2:00-
*Kip HSPUs if needed but strict as much as possible (no more then 3 sets or modify movement)
* Pike Push Ups/Push Ups
* Keep each round under 4:00
*Score is time at end of 4th round