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CrossFit Tucker – CrossFit

Whiteboard Brief

(0:00 – 3:00)

– Strength: Today is week of 1 Paused Front Squat percentage work. You’ll see this work for the next 3 weeks with varying loading parameters. All sets should be perfect execution and relatively fast even with the 1 ONE THOUSAND pause.

– Metcon: Today’s Open WOD is a nasty couplet that you need to really pace correctly to avoid redlining. Snatches should be light. Have a plan to break these up early. Effort should be at 85-90%.

Warm-up

(3:00 – 15:00)

Grab a PVC and complete:

10 Around the World

10 Pass Thru

10 Overhead Squats

10 Hang Muscle Snatch

10 Overhead Squats

Then,

“Burgerner Warm-up”

Strength

Paused Front Squat (3-3-3-3-3-3)

6 x 3 @75%, every 90s.

– 1 Second Pause on each rep

– Take 4 sets to build to 75% before starting the clock

Metcon Prep

Snatch/Double Under WU:

3 Rounds of:

5 Muscle Snatch

20 Doubles

@GAME SPEED. Rest 60s

Metcon

CrossFit Games Open 11.1 and 14.1 (AMRAP – Reps)

10-Minute AMRAP of:

30 Double-Unders

15 Power Snatches, 75# / 55#
*Scaled (45, 35) (Single Unders)

Rx+

“Open WOD 16.3”

AMRAP 7:

3 Bar Muscle-ups

10 Power Snatch (75, 55)

Extra Credit

(55:00 – 60:00)

Banded Pull-Throughs: 4 x 25. Rest 30s.

*Ultra-wide stance