CrossFit Tucker – CrossFit

Whiteboard Brief

(0:00 – 3:00)

– Metcon: Partner up and split work however desired today. You should be able to work consistently for the entire workout – loading is intended to be light. If you’re sore, take it easy today and focus on perfect movement, breathing, and just getting a good sweat.

Warm-up

(3:00 – 15:00)

Partner up and grab barbells and a plate

Then,

AMRAP 8 w. empty barbell:

8 Muscle Snatch

8 Barbell Rows

8 Ground to Overhead with a plate

*One athlete completes a full round while their partner foams rolls

– First round foam roll lats left

– Second round foam roll lats right

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 30 in teams of 2:

200 Meter Run

30 Power Snatch (75, 55)

200 Meter Run

30 Barbell Rows (75, 55)

200 Meter Run

30 Ground to Overhead with a plate (45, 25)
Rx+:(95, 65)

L3: (65, 45)

L2: (55, 35) (25, 15)

L1: (45, 35) (15, 10)

*Alternate Options for Running:

– 250 meter row for each 200 meter run

Extra Credit

(55:00 – 60:00)

Banded Back Complex:

30-50 Pulldowns

30-50 Banded Facepull-aparts

30-50 Banded pull-aparts (supinated grip)

*Goal to do all 90-150 reps with minimal rest