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CrossFit Tucker – CrossFit

Warm-up

Warm-up (No Measure)

Knee hug

Over/Under

Over hurdle

HKFT

7 Scap pushups

7 Scap ring rows

7 Scap pullups

10 Empty bar good mornings

10 Empty bar back squats

10 Empty bar deadlifts

25 DUs

Group Warmup at 10 after

QOD

If you could tame one wild animal to be your companion, what animal would you choose?

Skills Work

Spend 10 minutes working on snatch form with an empty barbell or PVC pipe with your coach

Weightlifting

Snatch (1-1-1-1-1)

* In 15 minutes, estabish a moderatly heavy snatch with perfect form.

* If form is not perfect, do not increase in weight.

* Between each set, perform 7 GHD sit-ups.

* Rest 2 minutes between sets.

Metcon

Isabel (Time)

For Time: 30 Snatches, 135# / 95#
* 10 minutes time cap.

* Scale weight in order to met time cap.

ROWVEMBER

Metcon (Distance)

10 min MAX effort row