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Announcements

Congratulations to Elise Winterstein and Gyllian Bell for winning the Whole 30 Nutrition Challenge!!
Congratulations to Elise Winterstein on being our Athlete of the month!! Keep up the great work.

CrossFit Tucker – Barbell Club

Weightlifting

Clean and Jerk 5×3+1 (1-1-1-1-1)

Clean and Jerk Complex:

3 Squat Cleans + 1 Jerk
* Build each set.

* Object is to find a heavy complex in the 5 given sets.

* Rest 2-3 minutes between attempts.

* Must be squat cleans and does not have to be touch and go reps.

Clean Pull (5-5-5)

* Use 105%-110% of current 1RM Clean.

* Focus on explosive hips, violent shrug at the op of the pull, and driving through the heels during the whole lift.

* Rest 1-2 minutes between sets.

Strength

Push Press (5-5-5)

* From the rack, establish a heavy 5 rep Push Press with the 3 given attempts.

* Build each set.

* Rest 2-3 minutes between sets.

* Between attempts, perform 15 Hips Extensions and 15 GHD Sit-ups.