CrossFit Tucker – CrossFit

Whiteboard Brief

(0:00 – 3:00)

– Strength: Week 2 of Speed work with Front Box Squat. Even though the weights are heavier, speed should be maintained. This work will be pretty fast paced and is a good test of work capacity.

– Metcon: Benchmark workout that will challenge you to complete the work under the. This cap is doable though, but cleans must be light and you cannot rest more than planned.

Warm-up

(3:00 – 15:00)

Light 400m Jog

Then,

2 Rounds of with an empty bar:

5 RDLs

5 Muscle Cleans w. empty Bar

5 Front Squats

5 Jump Squats (back on back)

Rest as needed between sets

Then spend 7 minutes on,

Review Power Cleans on Coach Call x 2-3 reps x 2-3 sets.

Strength

Front Box Squat (EMOM 8 x 3)

*Use a 13-15″ Box, normal squat stance, sit back on box + explode up.
EMOM 8: 3 Front Box Squats @65% of Last Monday 2RM.

Metcon Prep

Touch n Go Power Clean: 3 x 3, adding weight each set working above desired Metcon weight. Rest 60s.

Metcon

Tugboat (Time)

2 RFT:

25 Power Cleans (115, 75)

25 Bar Facing Burpees
10:00 Cap

L3: (95, 65)

L2: (75, 55)

L1: (95, 65 Clean Grip Deadlifts) (Regular Burpees)

Extra Credit

(55:00 – 60:00)

Rear Foot Elevated Split Squat: 3 x 6 ea. Rest 60s.