CrossFit Tucker – CrossFit

WOD Brief and Warmup

(0:00 – 12:00)

45 Seconds

Easy Row

PVC Strict Press & Reach

PVC Straight Leg Swings (15 Seconds Each Side)

Moderate Row

PVC Sotts Press

PVC Pass Throughs

Faster Row

PVC Lift Offs

PVC Lat Stretch

Modified Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Behind the Neck Snatch Grip Push Press

5 Snatch Grip Romanian Deadlifts

5 Overhead Squats

Metcon Prep

POWER SNATCH

Movement Prep

5 Snatch Grip Deadlifts

5 Hang Power Snatches

5 Deadlift to Hang Power Snatches

5 Power Snatches

Build to Light Weight

2-3 Sets:

1 High Hang Power Snatch (Pockets)

1 Hang Power Snatch (1 Inch Above Knee)

1 Power Snatch (Floor)

Weightlifting

3 Position Power Snatch (1-1-1-1-1-1)

The 3 positions we’re working from today are:

– The Pockets

– 1 Inch Above Knee

– The Floor

This complex is designed to be completed without letting go of the bar, resetting the hands, or pausing on the ground

With a fast paced workout today, we’re probably not going to make significant change in movement during the 3-minute windows

Metcon

Power Wheels (AMRAP – Rounds and Reps)

AMRAP 3:

9/6 Calorie Row

12 Power Snatches (95/65)

Rest 3 Minutes

AMRAP 3:

9/6 Calorie Row

8 Power Snatches (115/85)

Rest 3 Minutes

AMRAP 3:

9/6 Calorie Row

4 Power Snatches (135/95)
GENERAL

Cycling power snatches is the focus of today’s two part workout

We’ll work a 3-position snatch to start things off, building to a heavy complex

Our metcon today consists of 3 high intensity intervals, pairing the rower and barbell

Within these short windows, we’re aiming to choose weights and variations that allow for around 2 rounds to be completed (~45 Seconds Per Movement)

POWER SNATCH

The weight increases in each AMRAP

Use the below guideline to determine the right weight for each round:

1st Barbell: Should be able to cycle 20+ Reps When Fresh or Large Sets During the Workout

2nd Barbell: Should be able to cycle 10-12 Reps When Fresh or Small Sets During the Workout

3rd Barbell: Should be able to cycle 7-10 Reps When Fresh or Quick Singles During the Workout

After Party

Barbell Bench Press

Build to a Heavy Set of 5