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CrossFit Tucker – CrossFit

Whiteboard Brief

(0:00 – 3:00)

– Metcon: Come up with the best strategy to hit a max load in 8 minutes as well as a good strategy to split the AMRAP work. Your scaling choice should allow for sets of 10 on thrusters and sets of 5 on pull-ups. How you divide rowing will be the difference maker.

Warm-up

(3:00 – 15:00)

Partner up and perform 200m Row each.

Then grab a barbell and each athlete complete:

8 Thrusters

8 Pull-ups

8 S20H

*Add weight

6 Thrusters

6 Pull-ups

6 S20H

*Add weight

4 Thrusters

4 Pull-ups

4 S20H

*Put bar in rack

Metcon Prep

(15:00 – 25:00)

Warm-up Thrusters from the rack building to roughly 50% performing sets of 1.

*Between sets make sure pull-up are warm and scaling is ready to go.

Metcon

2018A (Weight)

With a running clock:

0:00-8:00

Max Thruster from a Rack.

*Total load from both athletes

Thruster (1RM)

Metcon

2018B (Time)

With a running clock:

10:00-35:00 AMRAP of:

Row 2018 Meters

100 Thrusters (95, 65)

100 Pull-ups
Rx+:(115, 75) (C2B Pull-ups)

L3: (75, 55)

L2: (65, 45) (Band Assisted Pull-ups)

L1: (55, 35) (Ring Rows)

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