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