CrossFit Tucker – CrossFit

Whiteboard Brief

Warm-up (No Measure)

WHITEBOARD BRIEF (0:00 – 3:00)

– Strength: Week 2 of Speed work for the Jerk. All sets should be fast, efficient.

– Metcon: Each set should be close in effort and split. KB weight choices are intended to be light as there are 120 total reps.

Warm-up

Warm-up (No Measure)

WARM UP/MOBILITY (3:00 – 15:00)

Row 300 Meters then,

Then,

3 Sets of:

3 Strict Press

2 Push Press

1 Jerk

15 Banded Pull-aparts

10s RKC Plank

5 Yoga Push-ups

*Add weight after each set

Strength

Split Jerk (3-3-3-3-3-3)

Jerk: 6 x 3 @75% of 7/27, every 90s.

– Or use a moderate weight

– Reset on each rep

Metcon Prep

Warm-up (No Measure)

Metcon Prep:

2 Rounds of:

8 KBS

8 T2B or Knee Lifts

Metcon

Metcon (Time)

METCON (35:00 – 60:00)

4 RFT:

500 Meter Row

15 T2B

30 KBS (53, 35)

Rest 2:00
24:00 Cap

L3: (45, 25)

L2: (Knee Lifts) (35, 25)

L1: (400m Row) (Abmat Sit-ups) (35, 25 Russian Swings)

Extra Credit

Warm-up (No Measure)

ARMS (AFTER CLASS)

Banded Hammer Curls: 3 x 15-20. Rest 60s.