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CrossFit Tucker – CrossFit

Whiteboard Brief

(0:00 – 3:00)

– Skill: We’ll spend the first part of class working on touch n go muscle snatches to refine your technique. These should be light/fast.

– Metcon: work with a partner to come up with a plan that allows you to be consistent for the duration of the workout. If you’re sore from the last two days, don’t worry about your time today.

Warm-up

Warm-up (No Measure)

(3:00 – 12:00)

AMRAP 8:

20 Single Unders + 20 DUs Attempts

5 Muscle Snatch w. PVC + 10 PVC OHS

Run 100 Meters

Skills Work

(15:00 – 25:00)

Touch n Go Muscle Snatch/Power Snatch: 3 x 6-8. Rest 60s.

*Between sets make sure your medballs, rowers, and jump ropes are good to go.

Metcon

Metcon (Time)

(25:00 – 55:00)

With a partner:

Buy in:

Row 2k

Then,

2 Rounds of:

100 Power Snatch (75, 55)

100 Wallballs (20, 14) Then,

Cash-out:

300 Double Unders
30:00 Cap

L2: (65, 45) (14, 10)

L1: (55, 35) (10, 8)

Extra Credit

(55:00 – 60:00)

5 Minutes of “Recovery” easy rowing, bike, or light jog OR P. Breathing