CrossFit Tucker – CrossFit
Metcon
Mind Eraser (AMRAP – Rounds and Reps)
AMRAP 20:
7 Power Cleans (135/95)
7 Burpees
200 Meter Run
Mind Eraser (AMRAP – Rounds and Reps)
AMRAP 20:
7 Double Dumbbell Power Cleans (50’s/35’s)
7 Burpees
200 Meter Run
DESCRIPTION
The barbell version of “Mind Eraser” is a CompTrain Benchmark workout last completed on 7.13.19
Today, we’ll complete the double dumbbell power clean version of the workout
This simple triplet will build raw work capacity, as the movements are all relatively simple with low reps
Choose weights and variations that allow you to complete 8+ rounds today
This works out to a round every 2:30
DOUBLE DUMBBELL POWER CLEANS
Choose a light-moderate set of dumbbells that you are ideally able to cycle unbroken each round
If you’re on the fence about being able to complete this unbroken, go lighter and hold on for all 7 reps
BURPEES
These are standard burpees
Chest and thighs hit the floor in the bottom
You can jump up or step up off the ground
Finish each rep at full extension with a small jump and clap overhead
RUN
The runs must be completed in full to count towards your score
Warm-up
6 Minutes For Quality
100 Meter Run
7 Single Arm Dumbbell Deadlifts (Each Side)
7 Russian Baby Makers
7 Mountain Climbers (Both Knees Up = 1 Rep)
Performed With Lighter Dumbbell
Metcon Prep
DOUBLE DUMBBELL POWER CLEANS
Movement Prep
With Lighter Weights:
3 Hang Muscle Cleans
3 Hang Power Cleans
3 Muscle Cleans (High Grip)
3 Power Cleans (High Grip)
3 Muscle Cleans (Low Grip)
3 Power Cleans (Low Grip)
BURPEES
Movement Prep
5 Frog Hops Video
5 Burpees
RUN
Movement Prep
20 Seconds Pulls in Place
100 Meter Easy Jog
At Home WOD
Mind Eraser (Home Wod) (Time)
AMRAP 20:
7 Double Dumbbell Power Cleans (50’s/35’s)
7 Burpees
200 Meter Run