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CrossFit Tucker – CrossFit

Whiteboard Brief

(0:00 – 3:00)

– Strength: Week 2 of Clean + Jerk/Back Squat work. Loading is heavier so all sets should be challenging.

– Metcon: This workout is intended to be done UB for Wallballs and touch n go sets for the deadlifts. These should be a moderate weight and allow you to maintain sets of 5 the entire workout.

Warm-up

(3:00 – 15:00)

AMRAP 7 of:

5 Sumo Stance RDLs

5 Rev Lunges each leg

5 Goodmornings

5 Push Press

5 Single Leg Glute Bridge Each (1 count at top of each rep) (done on the floor with or without a miniband)

Then,

On coaches call. Put bar down and reset between movements.

– 3 Power Cleans

– 3 Jerks

+ Repeat x 2 more times

Strength

Clean and Jerk (2-2-2-2-2)

5 x 2 @75-80% of Last Monday, every 60s.

– Beginner: Work on technique with a light load for all sets.

Back Squat (5-5-5)

3 x 5 @80% of Last Monday for ALL sets. Rest 2:00

– Beginner: 3 x 8 @slightly heavier than last week for all sets.

Metcon

Fool In The Rain (Time)

For time:

30-20-10

Wallballs (20, 14)

21-15-9

Deadlifts (225, 155)
Rx+:(275, 185) (30, 20# Medball)

L3: (185, 125)

L2: (14, 10) (155, 105)

L1: (10, 8) (135, 95)

10:00 Cap

Extra Credit

(55:00 – 60:00)

KB March: AMRAP 5 max steps. Alternate sides with KB favoring your weaker side.