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CrossFit Tucker – CrossFit

WOD Brief and Warmup

(0:00 – 12:00)

8 Minutes For Quality

200 Meter Row

10 PVC Pass Throughs

10 PVC Overhead Squats

5 PVC Sotts Press

5 PVC Liftoffs

Snatch Biased Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Snatch Grip Push Press (Behind the Neck)

5 Snatch Grip Romanian Deadlifts

5 Overhead Squats

Mobility

Barbell Thoracic Opener: 2 Minutes

Metcon Prep

HANG POWER SNATCHES

Movement Prep

Establish Set-up Position

5 Top Half Deadlifts

5 Hang Straight Arms Jumps

5 Hang High Pulls

5 Hang Power Snatches

Weightlifting

Hang Power Snatch (3-3-3-3-3-3-3)

Athletes will have 15 minutes to build to their heavy set of 3 hang power snatch

The hang position is anywhere above the knee

These 3 reps should be completed unbroken

Metcon

Castaway (Time)

For Time:

100 Air Squats

50/35 Calorie Row

25 Hang Power Snatches (115/85)
GENERAL

The Hang Power Snatch is the focus of today’s two part workout

In part 1, we’ll build to a heavy ‘touch-and-go’ triple

We expect the sprint chipper in part 2 to take somewhere between 9-15 minutes to complete

HANG POWER SNATCHES

The hang power snatch takes place from anywhere above the knee

At the start of each set, athletes must stand to full extension and establish the hang position before beginning their first rep

Looking for a moderate barbell loading in “”Castaway””

This should be a weight that athletes can cycle in sets of 5-7 during the workout

After Party

Strict Gymnastics

Ascending Ladder for 7 Minutes:

1-2-3-4-5….

Strict Handstand Push-up

Strict Ring Dip

Push-up

Rest 3 Minutes

5 Minute Window:

2 Wall Walks

10 Weighted AbMat Sit-Ups