CrossFit Tucker – CrossFit

Whiteboard Brief

(0:00 – 3:00)

– Strength/Skill: Today we are going to focus on the Hang Clean + Hang Squat Clean, RDL, Back Squat for the entire class. Work on building in weight or forget about how much weight is on the bar on focus on technique

Warm-up

(3:00 – 20:00)

Coaches Oly Progressions

Minutes 0:00-8:00

Dynamic Coach Led Warm-up

8:00-16:00

Hang Power Clean Progressions of Coaches Choice

16:00-20:00

Back Squat Practice/Coaching

Strength

Hang Power Clean + Hang Squat Clean (1-1-1-1-1-1-1-1-1)

12 Minutes performing sets of 1 + 1. Rest 60-90s between sets.

RDLs (8-8-8-8)

Work up to a heavy set of 6-8. Rest 90s.

Back Squat with a Pause (3-3-3-3-3-3)

9 Minutes performing sets of 3. Rest 90s.

– 1 ONE THOUSAND PAUSE

Finisher

(55:00 – 60:00)

For those that finish early:

Single Arm Farmer Carry: 4 x 100 ft. each. Rest 60s.