CrossFit Tucker – CrossFit

WOD Brief and Warmup

(0:00 – 10:00)

30 Seconds

Easy Single Unders

PVC Pass Throughs

Quick Single Unders

PVC Overhead Squats

High Single Unders

PVC Power Snatch + Overhead Squats

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

(10:00 – 12:00)

Barbell Ankle Stretch: 90 Seconds

Weightlifting

Hang Squat Snatch (1-1-1-1-1-1)

• 15 minutes to build to a heavy hang squat snatch from the floor

• Each rep begins with a deadlift, then the rep is taken from above the knee

Metcon Prep

DOUBLE UNDERS

Movement Prep

20 Seconds Jumps (No Rope)

20 Seconds Easy Single Unders

20 Seconds Double Under Practice

HANG SQUAT SNATCH

Movement Prep

10 “Scoop” Jumps

10 PVC “Scoops” (Knee to Hip)

5 PVC Hang Squat Snatches

5 Barbell Hang Power Snatches

5 Barbell Hang Squat Snatches

Movement Substitutions

Hang Power Snatches

Hang Power Snatch + Overhead Squat

1 Round

3 Hang Squat Snatches

10 Double Unders

3 Hang Squat Snatches

Metcon

High Heels (AMRAP – Rounds and Reps)

AMRAP 9:

10 Hang Squat Snatches (75/55)

30 Double Unders