CrossFit Tucker – CrossFit

WOD Brief and Warmup

(0:00 – 12:00)

Warmup Run

400 Meter Easy Run

30 Seconds

Active Divebombers

Romanian Deadlifts

Strict Press & Reach

Slow Air Squats

Hang Power Cleans

Push Press

Active Samson

Front Squats

Push Jerks

Metcon Prep

ALL BARBELL MOVEMENTS

Thruster Movement Prep

5 Front Squats

5 Push Press

5 Thrusters

Snatch Movement Prep

5 Snatch High Pulls

5 Power Snatches

Clean and Jerk Movement Prep

5 Clean High Pulls

5 Push Jerks

5 Clean and Jerks

Build to Thruster Weight

Metcon

Adderall (AMRAP – Reps)

0:00 – 10:00

1 Mile Run

Max Clean and Jerks (135/95)

10:00 – 13:00

Rest

13:00 – 20:00

800 Meter Run

Max Power Snatches (115/80)

20:00 – 23:00

Rest

23:00 – 27:00

400 Meter Run

Max Thrusters (95/65)
GENERAL

As the time windows decrease (10-7-4), so do the run distances and weights on the barbell

The score for each round is total reps on the barbell

Rest 3 minutes between rounds and change out weights

OLYMPIC LIFTS

Choose weights for the Olympic lifts that you could complete 12+ reps unbroken when fresh and singles within the workout

THRUSTERS

Choose a thruster weight that you could complete 21+ reps when fresh and sets of 7-10 within the workout

RUNS

If your best mile is above 8:30, reduce the distances 1200-600-300 meters respectively

This gives you enough time on the barbell for each round