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CrossFit Tucker – CrossFit

Warm-up

Warm-up (No Measure)

HKFT

Cow grazers

Lunge w/ Samson

Backwards lunge w/ twist

Bear crawl

Duck Walk

Crab walk (feet first)

15 Scap pushups

15 Scap ring rows

10 Kip swings

15 PVC overhead squats

PVC work

*Group at 12ish after*

Weightlifting

Hang Power Snatch (3-3-3-3-3-3-3)

* Build each set.

* Object to to find a moderately heavy 3 Rep with perfect form. Focusing on dropping under the bar and aggressive turn over.

* All 3 reps must be consecutive or the lift does not count.

* Rest 2-3 minutes between sets.

Accessory

3 Rounds NFT of:

10 Seated Dumbbell Arnold Press

10 One Arm Dumbbell Rows (10 each arm)

10 Lying rear delt side raises

* Rest as needed between sets.

* Build each set.