CrossFit Tucker – CrossFit

Whiteboard Brief

Warm-up (No Measure)

WHITEBOARD BRIEF (0:00 – 3:00)

– Strength: Have fun with today’s EMOM and treat this as a heavy snatch session or a skill session.

– Metcon: Benchmark workout “Isabel”. This workout is individually based in terms of how you approach this. If you’re strong with snatches and efficient with Touch n go, then perform big sets and go all out. If not, performing fast singles is another option. Either way, this workout should not take longer than 6 minutes to complete and is intended to be done at near maximal effort. Today we’ll run two heats where you’ll count/judge someone.

Warm-up

Warm-up (No Measure)

WARM UP/MOBILITY (3:00 – 15:00)

5 Minutes of Dynamic Movement then,

Snatch Warm Up (PVC or BB + band)

2 sets of:

5 Band Pass Thrus

5 Thoracic Rotations each side

5 OH Squats

5 Snatch Grip Deadlifts

5 Muscle Snatches from high hang

5 Power Snatches

2 Snatches

Then on coach’s call,

3 Squat Snatches

Rest + Repeat 2-3x.

Strength

Squat Snatch (EMOM 15)

– Minutes 1 through 5 complete 2 reps on the minute. Reset on each rep.

– Minutes 5-15 complete 1 rep on the minute.

*Start at 40% and add 5% every minute.

*The goal is hit a small PR or match current PR.

Metcon

Isabel (Time)

For Time: 30 Snatches, 135# / 95#
30 Power Snatches (135, 95)

L3: (115, 75)

L2: (95, 65)

L1: (75, 55)

6:00 Cap

Beginner Metcon

AMRAP 6:

6 Burpees

10 Deadlifts (95, 65)

Extra Credit

Warm-up (No Measure)

LOWER ACCESSORY (55:00 – 60:00)

3 Options:

8 Minutes of Sledpull Powerwalk

OR

Glute Ham Raises: 3 x 5-15. Rest 60s.

OR

Reverse Hyper: 3 x 20-30 @50% of Back Squat Max. Rest 60s.