CrossFit Tucker – CrossFit

Whiteboard Brief

(0:00 – 3:00)

– Skill: We are spending 15 minutes performing skill work with the Hang Power Snatch/Rope Climb. This work should not take away from the Metcon.

– Metcon: This workout is intended to be slower as you’ll incur inteference from all 3 movements that involve grip. Hang Power Snatch should be light and completed UB. Effort should be around 80%.

Warm-up

(3:00 – 20:00)

5 Minutes of Dynamic Warm-up of Coaches Choice then,

Then,

“Burgener Warm-up with a PVC”

1. Down and up

2. Elbows high and outside

3. Muscle snatch

4. Snatch land

5. Snatch drop

6. Hang power snatch

Then,

Transition to empty barbells spending another 5 minutes going through your favorite progressions.

Skills Work

(20:00 – 35:00)

*Spend 15 minutes working on proficiency with Hang Power Snatches (these should be light) and Rope Climb.

This work should not take away from the Metcon.

Metcon

Metcon (No Measure)

(35:00 – 55:00)

5 Sets, not for time:

2/1 Rope Climbs

15 Hang Power Snatch (75, 55)

200 Ft. Single-Arm Farmer Carry (70, 53) (100 ft. each)

Rest 90s after each round.
Rx+:(Legless Rope Climbs) (95, 65)

L3: (65, 45) (8/6 Strict Chin-ups in place of 2 Rope Climbs)

L2: (55, 35) (8/6 Strict Chin-ups in place of 2 Rope Climbs Band Assisted)

*Score = What you ate for breakfast =)

Extra Credit

(55:00 – 60:00)

Banded OH Tricep Extensions, single arm: 3 x 25 each. Rest 30s.