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CrossFit Tucker – CrossFit

Whiteboard Brief

(0:00 – 3:00)

– Metcon: Today’s partner workout is broken down into intervals for you of 200m run and 10 reps of Box Jumps, Power Snatch, and Overhead Squats. Loading should be light and you should be able to duplicate your effort for the entire 24 minutes. You’ll have more than enough rest to maintain a high- output today, around 85%. Have fun and work with someone you’ve never worked with before!

Warm-up

(3:00 – 15:00)

Funnell Tag x 5 Minutes

Then,

Grab barbells + Team up

2 Rounds with 1 athlete completing a full round at a time. Each athlete will complete 2 rounds of this: 5 Box Jumps w. step down

5 Power Snatch w. empty bar

5 OHS w. empty bar

Metcon Prep

(20:00 – 25:00)

Power Snatch + Overhead Squat: Warm-up 3 sets of 3 Power Snatch + 3 OHS. Rest 60s.

Metcon

Metcon (AMRAP – Rounds and Reps)

(25:00 – 55:00)

In teams of 3:

AMRAP 24:

Run 600 Meters

*Each athlete runs 200m

30 Box Jumps w. step down (24, 20) *Each athlete completes 10 reps

30 Power Snatch (75, 55)

*Each athlete completes 10 reps 30 Overhead Squats (75, 55) *Each athlete completes 10 reps
Rx+:(95, 65)

L3: (65, 45)

L2: (20, 15) (55, 35)

L1: (20, 15 Step-ups) (35, 25 Russian Swings for Power Snatch) (35, 25 Goblet Squat for OHS)

Extra Credit

(55:00 – 60:00)

Banded Pulldowns: 3 x 15-20. Rest 60s.