CrossFit Tucker – CrossFit

Whiteboard Brief

Warm-up (No Measure)

WHITEBOARD BRIEF (0:00 – 3:00)

– Metcon: Work on having consistent splits today and being efficient with the barbell. The rounds are short so going harder than 80-85% will likely cause you to redline and have a bad workout. Pacing should be around 75-80%.

Warm-up

Warm-up (No Measure)

WARM UP/MOBILITY (3:00 – 15:00)

With a barbell done with your partner:

3 Squat Cleans each

3 Push Press each

10 Air Squats each

10 Push-ups each

3 Squat Cleans each

3 Push Press each

10 Wallballs each

10 Barbell Rows each

Then,

Set-up Pull-ups/Scaling

10 Pull-ups each

Metcon

Metcon (AMRAP – Rounds and Reps)

METCON (15:00 – 55:00)

AMRAP 12 w. a partner:

3 Squat Cleans Thrusters (135, 95)

8 Push-ups

200 Meter Run

*One athlete completes a full round at a time

Rest 4:00

AMRAP 12:

3 Thrusters (135, 95)

6 Pull-ups

200 Meter Run

*One athlete completes a full round at a time
L3: (115, 75)

L2: (95, 65) (Box Push-ups) (Band Assisted Pull-ups)

L1: (135, 95 Deadlifts) (Box Push-ups) (DB Push Press) (Ring Rows)

Extra Credit

Metcon (No Measure)

BICEPS (55:00 – 60:00)

Bicep 21s x 3 Sets:

7 DB Zottaman Curls + 7 DB Hammer Curls + 7 DB Curl w. shoulder raise