CrossFit Tucker – CrossFit

Whiteboard Brief

(0:00 – 3:00)

– Metcon: Partner up today – today you’ll complete a full round before switching with your partner. The goal here is to sustain a higher level of output, around 80-85% for each AMRAP. Weight choices should be light. We are ending with “easy” recovery work – this is done to drive the parasympathetic nervous system and expedite recovery.

Warm-up

(3:00 – 15:00)

Review:

Hang Power Cleans

SDHP

Then remaining time complete:

2 Rounds of:

5 SDHP

5 Hang Power Cleans

5 Overhead Squats

*Add weight each set.

Metcon

Metcon (AMRAP – Rounds and Reps)

(20:00 – 60:00)

AMRAP 12 w. a partner:

6 Bar Facing Burpees

9 SDHP (115, 75)

12 Hang Power Cleans (115, 75)

*One athlete completes a full round a time.

Rest 2:00

AMRAP 12:

6 Bar Facing Burpees

9 Overhead Squats (115, 75)

12/9 Calorie Row (100 Meter Run)

*One athlete completes a full round a time.

Then,

10 Minutes of Zone 1 Work:

*Choose between row, jog, or light sledpull at an easy conversational piece.
L3: (95, 65)

L2: (75, 55) (Knee Lifts)

L1: (Burpees) (65, 45 Front Squat) (Abmat Sit-ups)