CrossFit Tucker – CrossFit

Whiteboard Brief

(0:00 – 3:00)

– Metcon: Open Workout 19.4. For this workout, your weight choice for snatches should be light. We’ll review all the scaling options for Metcon #2, but think about pushing yourself to the limit on Metcon #1 – leave nothing in the tank.

Warm-up

(3:00 – 20:00)

Banded Snatch Warm-up

Then grab barbells and complete:

5 Muscle Snatches

5 Overhead Squats

5 Power Snatches

5 Overhead Squats

5 Bar Facing Burpees

*Add desired metcon weight

Then,

2 Rounds of:

3 Power Snatches

6 Bar Facing Burpees

Rest 90s between rounds

*Round 1 @80%

*Round 2 @95%

Metcon

CrossFit Games Open 19.4 (Ages 16-54) (AMRAP – Reps)

3 rounds of:

10 snatches 95lb/65lb

12 bar-facing burpees

Then, rest 3 minutes before continuing with:

3 rounds of:

10 bar muscle-ups

12 bar-facing burpees

Time cap: 12 minutes, including 3-minute rest

period

CrossFit Games Open 19.4 Masters (55+) (AMRAP – Reps)

3 rounds of:

10 snatches 65lb/45lb

12 bar-facing burpees

Then, rest 3 minutes before continuing with:

3 rounds of:

10 chest-to-bar pull-ups

12 bar-facing burpees

Time cap: 12 minutes, including 3-minute rest

period

CrossFit Games Open 19.4 Teens (Ages 14-15) (AMRAP – Reps)

3 rounds of:

10 snatches 65lb/45lb

12 bar-facing burpees

Then, rest 3 minutes before continuing with:

3 rounds of:

10 bar muscle-ups

12 bar-facing burpees

Time cap: 12 minutes, including 3-minute rest

period

CrossFit Games Open 19.4 Scaled (Ages 16-54) (AMRAP – Reps)

3 rounds of:

10 snatches 65lb/45lb

12 bar-facing burpees

Then, rest 3 minutes before continuing with:

3 rounds of:

10 chin-over-bar pull-ups

12 bar-facing burpees (may step over bar)

Time cap: 12 minutes, including 3-minute rest

period

CrossFit Games Open 19.4 Masters Scaled (55+) (AMRAP – Reps)

3 rounds of:

10 snatches 45lb/35lb

12 bar-facing burpees

Then, rest 3 minutes before continuing with:

3 rounds of:

10 jumping chest-to-bar pull-ups

12 bar-facing burpees (may step over bar)

Time cap: 12 minutes, including 3-minute rest

period

CrossFit Games Open 19.4 Teens Scaled (Ages 14-15) (AMRAP – Reps)

3 rounds of:

10 snatches 45lb/35lb

12 bar-facing burpees

Then, rest 3 minutes before continuing with:

3 rounds of:

10 chin-over-bar pull-ups

12 bar-facing burpees (may step over bar)

Time cap: 12 minutes, including 3-minute rest

period

Extra Credit

(50:00 – 60:00)

KB March – Tabata 8 x 20s on/10s off.

Then,

5 Minutes of Parasympathetic Breathing