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