CrossFit Tucker – CrossFit

WOD Brief and Warmup

(0:00 – 12:00)

30 Seconds

PVC Pass Throughs

Push-up to Down Dog

Push-up Plank Hold (On Hands)

PVC Hang Power Snatches

Push-up to Down Dog

Alternating Bird Dogs

PVC Power Snatches

Push-up to Down Dog

Shoulder Taps

Modified Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Snatch Grip Push Presses

5 Overhead Squats

5 Snatch Grip Romanian Deadlifts

Mobility

3-Way Shoulder: 30 Seconds Each Position

Metcon Prep

CHEST TO BAR PULL-UPS

Movement Prep

10 Scap Pull-ups

5 Kip Swings

1-3 Strict Pull-ups

5 Pull-ups

5 Chest to Bar Pull-ups

PUSH-UPS

Movement Prep

Establish Hand Position

15 Second Push-up Plank Hold

5 Push-ups

POWER SNATCHES

Movement Prep

5 Snatch Grip Push Press (Behind the Neck)

5 Hang Muscle Snatches

5 Muscle Snatches

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3 High Hang Power Snatches

3 Hang Power Snatches

3 Power Snatches

Weightlifting

Power Snatch (3-3-3-3-3-3-3-3-3-3-3-3)

EMOM x 12

Complete 3 power snatches on the minute for 12 minutes (Record Final Weight as Score)

The goal here is to start light and gradually increase to a challenging, but good looking set of 3

Athletes can also stay light and focus on technique

Metcon

High Noon (AMRAP – Rounds and Reps)

AMRAP 12:

12 Power Snatches (95/65)

12 Push-ups

12 Chest to Bar Pull-ups
GENERAL

The Power Snatch is the focus of this two part workout

Looking for athletes to choose weights and variations that allow them to complete 3+ rounds in “High Noon”

POWER SNATCH

The weight in “High Noon” should be a load that athletes can complete within 3 sets each round

PUSH-UPS & CHEST TO BAR PULL-UPS

To keep the reps/variations as prescribed, we recommend that athletes be able to complete the 12 reps unbroken when fresh

Within the workout, we’re looking to complete these movements within 3 sets