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CrossFit Tucker – CrossFit

Whiteboard Brief

(0:00 – 3:00)

– Strength: Build to a max load in the barbell complex of 3 deadlifts + 2 power cleans + 1 squat clean without removing your hands from the bar. You have a full 20 minutes so rest as much as needed between sets. We’ll be performing percentage work using this number starting Thursday.

– Metcon: Squat cleans are intended to be heavy and done as singles. Challenge yourself with this one. Form a strategy to complete a certain amount of work each minute as if this was an EMOM.

Warm-up

(3:00 – 15:00)

Grab a band and Complete:

20 Walking BW Lunges

10 Air Squats

20 Scorpions (total)

10 Hollow Rocks

20 Banded Goodmornings

10 Syngeree-Band Walks Left

10 Syngeree-Band Walks Right

10 Syngeree-Band Walks Forward

10 Syngeree-Band Walks Backward

Then,

Grab barbells and complete:

2 Deadlifts + 2 Power Cleans + 2 Squat Cleans on coaches coach

*reset + repeat

Strength

3 Deadlifts + 2 Power Cleans + 1 Squat Clean (1-1-1-1-1-1-1)

*All done without removing hands from the bar

*Build to a max over the course of 6-8 sets. Rest 2:00 between sets.

– Beginner: Practice with a light load or empty barbell. In between sets perform 8 challenging Goblet Box Squats.

Metcon Prep

Make sure Metcon weight is in check. It should be heavy today.

Metcon

Elvis (Time)

For time:

30 Squat Cleans (185, 125)
Rx+:(225, 145)

L3: (155, 105)

L2: (135, 95)

L1: (95, 65)

*10:00 Cap

Beginner Alternate Workout:

AMRAP 7:

8-10 Thrusters (light)

8 Burpees or Squat Thrusts

Extra Credit

(50:00 – 60:00)

3-5 Minutes of Light Foam Rolling

3-5 Minutes of Light Static Stretching