CrossFit Tucker – Barbell Club

Warmup

3x through as superset

10sec plank followed by 10sec down dog for 1min

12 goblet squats

3x through as superset

10 front rack lunges with bar (5 per side and in place)

10 RDL’s with bar

Skill Warm-up

with barbell

Hang Muscle Clean to Press

+

Hang Power Clean

+

Push Press

+

Hang Clean

+

Split Jerk with 3 sec hold

Skill with Weight

Add weight until tech begins to fail

Clean Pull

+

Clean

+

Split Jerk with 2sec hold

Skill Application

Clean & Jerk

5×1 @ 90-100% of weight from complex with <2min rest

Strength

CF Strength for the day

Find 1RM for Clean