CrossFit Tucker – CrossFit

Whiteboard Brief

Warm-up (No Measure)

Whiteboard Brief (0:00 – 3:00)

– Strength: Work up to a heavy cluster set of Power Snatch. The purpose of cluster sets is to use intra-set rest to ensure we are recovered before each effort. This allows us to refine technique and work with heavier loads.

– Metcon: Benchmark workout “Isabel”. This workout is individually based in terms of how you approach this. If you’re strong with snatches and efficient with Touch n go, then perform big sets and go all out. If not, performing fast singles is another option. Either way, this workout should not take longer than 6 minutes to complete and is intended to be done at near maximal effort.

Warm-up

Warm-up (No Measure)

Warm Up/Mobility (3:00 – 15:00)

*Same warm-up as last Wednesday with power snatch instead of squat snatch*

Part A:

Band Snatch Warm-up of:

10 Banded Pull-apart

10 Pass Thru

10 Banded Pull-apart

10 Around the World

10 Banded Pull-apart

10 OHS w. band

Part B: Snatch Complex with an empty barbell:

2 Rounds of:

3 Muscle Snatch

3 OHS

3 Cook Squats

3 Lateral Squats on each leg

Then,

3 Rounds of:

2 Power Snatch on Coaches Call *Rest 30s + Repeat

Strength

Warm-up (No Measure)

Strength (15:00 – 35:00)

Power Snatch (7 x 1.1.1)

A:

Power Snatch Cluster Sets: Build to a heavy set of 1.1.1 (10s). Rest 2:00

– Complete 1 rep, drop + rest 10s until you’ve done this for 3 reps. Rest 2:00 after all 3 cluster reps.

– Take 7-8 total sets and build in weight

– Int: Stick with a moderate weight for all sets

– Beginner: Light weight power snatches x 3 reps per set.

B:

Warm-up (No Measure)

Touch N Go Power Snatch: Drop your loading and focus on cycling sets of 3 for 3 sets at max effort. Rest 60s.

Metcon

Isabel (Time)

For Time: 30 Snatches, 135# / 95#
L3: (115, 75)

L2: (95, 65)

L1: (75, 55)

7:00 Cap

Beginner Metcon

AMRAP 6:

6 Cals Assault Bike or 6 Burpees

10 Deadlifts (95, 65)

Extra Credit

Warm-up (No Measure)

Extra Credit (50:00 – 60:00)

1a) Snatch Grip Power High Pulls: 3 x 8. Rest 30s.

1b) Half-Kneeling Banded Rotations: 3 x 10 ea. Rest 30s.