CrossFit Tucker – CrossFit
(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.
(3:00 – 15:00)
Light 400m Jog
2 Rounds of with an empty bar:
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.
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.
Touch n Go Power Clean: 3 x 3, adding weight each set working above desired Metcon weight. Rest 60s.
25 Power Cleans (115, 75)
25 Bar Facing Burpees
L3: (95, 65)
L2: (75, 55)
L1: (95, 65 Clean Grip Deadlifts) (Regular Burpees)
(55:00 – 60:00)
Rear Foot Elevated Split Squat: 3 x 6 ea. Rest 60s.