Select Page

CrossFit Tucker – CrossFit

Whiteboard Brief

(0:00 – 3:00)

– Strength: This is the final week of this work. All sets should be heavy today/challenging.

– Metcon: Benchmark workout that is going challenge you to work at a high effort to finish under the cap. These cleans must be light, likely a weight you can do big sets with.

Warm-up

(3:00 – 15:00)

With an empty barbell:

3 Rounds of:

5 Goodmornings (bar on back)

1 Power Clean + 1 Jerk

5 RDLs

10 X-Band Walks Left/Right

*Add light weight each set.

Then,

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)

Power Clean + Jerk: 4 x 2 @85% of max achieved 1/14, every 90s.

Back Squat (4-4-4)

3 x 4 @85% of max achieved on 1/14. Rest 2:00.

*Or last recent 1RMs

Metcon

Tugboat (Time)

2 RFT:

25 Power Cleans (115, 75)

25 Bar Facing Burpees
L3: (95, 65)

L2: (75, 55)

L1: (95, 65 Clean Grip Deadlifts) (Regular Burpees)

10:00 Cap

Extra Credit

(55:00 – 60:00)

Reverse Hypers: 4 x 25. Rest 60s.

OR

Single Leg Glute March on Bench x 100 total reps.