CrossFit Tucker – CrossFit

WOD Brief and Warmup

(0:00 – 12:00)

1 Minute

Easy Row

Push-up to Down Dog

PVC Pass Throughs

45 Seconds

Moderate Row

Inchworm to Push-up

PVC Lat Stretch

30 Seconds

Faster Row

Up Dog to Down Dog

PVC Pass Throughs (More Narrow)

Modified Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Snatch Grip Push Press

5 Overhead Squats

5 Snatch Grip Romanian Deadlifts

Mobility

Post Chest Stretch: 45 Seconds Each Side

Post Underarm Stretch: 45 Seconds Each Side

Metcon Prep

LATERAL BAR BURPEES

Movement Prep

5 Spidermans (Each Side)

5 Frog Hops

5 Lateral Bar Burpees

POWER SNATCH

Movement Prep

5 High Hang Power Snatches

5 Hang Power Snatches

5 Snatch Pulls

5 Power Snatches

Build to Lighter Weight

PRACTICE ROUND (25:00 – 35:00)

1 Round

5 Calorie Row

5 Lateral Barbell Burpees

5 Power Snatches

Build to Workout Weight

1 Round

5 Calorie Row

4 Lateral Barbell Burpees

3 Power Snatches

Metcon

Rush Hour (5 Rounds for time)

On the 4:00 x 5 Rounds:

14/10 Calorie Row

10 Lateral Barbell Burpees

5 Power Snatches (135/95)