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CrossFit Tucker – CrossFit

Whiteboard Brief

(0:00 – 3:00)

– Metcon: Today you’ll partner up and each of you will be completing all full round at a time. Each round should take about 90s to complete giving your partner enough rest to sustain efforts for the entire workout. Hang Power Clean should be light and done UB and T2B should be UB as well.

Warm-up

(3:00 – 15:00)

5 Minutes of Dynamic Movement that consists of:

A Skips

Knee Grabs

Solider Kicks

Walking Lunges with a twist

High Knees

Back Peddle

Carioca

90 Degree Hip Rotations

Ect.

Then,

Grab barbells and with your partner:

(2 x through each)

1 person performs burpees (step up/step back) while the other person completes 1 round of:

3 deadlift

3 muscle cleans

3 front squats

3 front rack rev lunges ea.

Metcon Prep

(15:00 – 25:00)

Review All movements: Hang Power Cleans, T2B, Walking Lunges, S20H, Abmat Sit-ups, AND Farmer Carries

Metcon

Metcon (AMRAP – Rounds)

With a running clock with a partner with one athlete completing a full round at a time:

0:00-10:00 Max Rounds of:

10 Hang Power Cleans (135, 95)

10 T2B

20 Walking Lunges (BW)

12:00-22:00

Max 200 Ft. Trip of Farmer Carries (Use heaviest KB possible)

24:00-34:00 Max Rounds of:

10 Box Jump w. step down (24, 20)

10 S2OH (135, 95)

20 Abmat Sit-ups

*Score = total rounds
L3: (115, 75)

L2: (95, 65) (Knee Lifts)

L1: (75, 55) (Abmat Sit-ups)

Extra Credit

(After Class)

5 Minutes of Parasympathetic Breathing OR Light Foam Rolling