CrossFit Tucker – CrossFit

WOD Brief and Warmup

(0:00 – 12:00)

1 Round

30 Seconds Each

Easy Row

Pausing Air Squats (2 Seconds in Bottom)

Easy Row

Air Squats

Easy Row

Air Squats with Arm Overhead

2 Rounds

30 Seconds Each

PVC Pass Throughs

PVC Overhead Squats

PVC Lat Stretch

PVC Power Snatches

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Metcon Prep

POWER SNATCHES

Movement Prep

5 Hang High Pulls

5 High Pulls

3 Hang Power Snatches

3 Power Snatches

THRUSTERS

Movement Prep

5 Front Squats

5 Squat Jumps

5 Thrusters

Build to Workout Weights

Metcon

Mic Drop (Time)

Teams of 3:

For Time (30 Minute Cap):

75/50 Calorie Row

75 Power Snatches (75/55)

75 Thrusters (75/55)

75/50 Calorie Row

60 Power Snatches (95/65)

60 Thrusters (95/65)

75/50 Calorie Row

45 Power Snatches (115/85)

45 Thrusters (115/85)

75/50 Calorie Row

30 Power Snatches (135/95)

30 Thrusters (135/95)

75/50 Calorie Row

15 Power Snatches (155/105)

15 Thrusters (155/105)
STIMULUS

One athlete works at a time in this team of 3 workout, splitting reps however you see fit

The barbell weights increase with each round as the reps decrease

These two movements are ideally completed at the same weight, unless there is a huge difference in capacity

Use one barbell and change the weights as you go, but it is ok for multiple barbells if teammates are using different weights

We’ll likely choose our barbell weight based off the Power Snatch

Use the following guidelines when choosing weights

First 2 Bars: Can complete at least 7-15 reps during the workout

**Next 2 Bar: **Can complete at least 3-7 reps during the workout

Last Bar: Can complete at least 1-3 reps during the workout

Complete as much work as you can before the 30 minute cap

If you hit the cap, put 30:00 as the score and note total completed reps in the notes