CrossFit Tucker – CrossFit

Whiteboard Brief

(0:00 – 3:00)

– Metcon: Today the goal is to come up with a strategy that allows for a consistent 75-80% pace. Keep in mind this is a longer workout so not going out too hard is important. The snatches today are intended to be light.

Warm-up

(3:00 – 15:00)

5 Minutes of Dynamic Movement consisting of skips, jumps, bounds, carioca, jumping jack shuffle

Then,

Grab barbells

Coach Led Hang Power Snatch work x 7 Minutes

– Hang Muscle Snatch

– OHS

– Hang Power Snatch

Then,

Spend 5 Minutes Reviewing Pull-up Scaling/Set-up

Metcon

Metcon (Time)

(20:00 – 55:00)

3 Rounds for time w. partner:

Row 1k

50 Hang Power Snatch (75, 55)

30 Pull-ups
Rx+:(95, 65) (C2B Pull-ups)

L3: (65, 35)

L2: (55, 25) (Band Assisted Pull-ups)

L1: (Empty Bar training bar or PVC) (Ring Rows)

30 Minute Cap

Extra Credit

(55:00 – 60:00)

Underhand Grip Banded Pushdowns: 3 x 20-30. Rest 60s.