Select Page

CrossFit Tucker – CrossFit

Warm-up

Warm-up (No Measure)

400 m run

Bear Crawl

HKFT

Cow grazers

Backwards lunge w. twist

10 Air squats

15 Scap pushups

10 Scap pullups

10 Med KB deadlifts

10 Med KB Russian swings

10 Med Ball Cleans

2 Wall walks

7 jumping pull up negatives

PVC work

***Group at 12ish after***

Weightlifting

Clean (3-3-3-2-2-2-1-1-1)

* For sets 1-3 use 65% of your current 1 rep max. For sets 4-6 use 70% of your current 1 rep max. For sets 7-9 use 75% of you current 1 rep max.

* Use whichever clean you used to establish you current 1RM.

* Rest 2 minutes between sets.

Accessory

3 Rounds NFT of:

25 GHD Sit-ups

20 Windshield Wipers 75/55

15 Russian Twists 20/14

* Rest as needed between rounds.