CrossFit Tucker – CrossFit

Whiteboard Brief

Warm-up (No Measure)

WHITEBOARD BRIEF (0:00 – 3:00)

– Metcon: Today’s metcon is intended to consist of two capacities: anaerobic/aerobic. The carry should allow you to recover for your snatches. Keep in mind there are 100 total squat snatches so these are intended to be light. You should be able to complete sets of 5 reps touch n go and maintain 80-85% effort throughout. Split your farmer carries into distances of 100 meters per person.

Warm-up

Warm-up (No Measure)

WARM UP/MOBILITY (3:00 – 15:00)

Run 400 Meters as a group then,

“Burgener Warm-up w. a PVC”

1. Down and up

2. Elbows high and outside

3. Muscle snatch

4. Snatch land

5. Snatch drop

6. Hang power snatch

*Go through 5 reps of each step and explain the significance of each.

Then grab a barbell and work up to Metcon weight.

Metcon

Metcon (Time)

METCON (15:00 – 55:00)

For time with a partner:

40-30-20-10

Squat Snatch (95, 65)

*200 Meter Farmer Carry after each set (70s, 53s)

– One person works. Split as desired.

30:00 Cap
Rx+:(115, 75) (Heavier than Rx KBs)

L3: (75, 55)

L2: (Squat Clean Thrusters 75, 55)

L1: (Thrusters 75/55)