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CrossFit Tucker – CrossFit

WOD Brief and Warmup

(0:00 – 12:00)

30 Seconds

Mountain Climbers

Active Spidermans

Romanian Deadlfits

Mountain Climbers

Active Spidermans

Strict Press & Reach

Mountain Climbers

Active Spidermans

Pausing Front/Goblet Squats

1 Minute

Dumbbell Overhead Hold (30 Seconds Each Side For Dumbbell)

Side Plank (30 Seconds Each Side)

Metcon Prep

ABMAT SIT-UPS

Movement Prep

10 AbMat Sit-ups

STRICT PULL-UPS

Movement Prep

Establish Grip

10 Scap Pull-ups

1-3 Strict Pull-ups

Movement Subs

Reduce Reps

Banded Strict Pull-ups

Ring Rows

DUMBBELL HANG CLEAN AND JERKS

Movement Prep

With Lighter Weight:

5 Single Arms Power Cleans (Each Side)

5 Single Arm Push Jerks (Each Side)

10 Single Arm Dumbbell Hang Clean and Jerks (Switch Arms @ 5 Reps)

With Workout Weight:

6 Single Arm Dumbbell Hang Clean and Jerks (Switch Arms @ 3 Reps)

Metcon

Point Break (AMRAP – Rounds and Reps)

AMRAP 15:

5 Strict Pull-ups

10 Dumbbell Hang Clean and Jerks (50/35)

15 AbMat Sit-ups