CrossFit Tucker – CrossFit
(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.
(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
Grab barbells and complete:
2 Deadlifts + 2 Power Cleans + 2 Squat Cleans on coaches coach
*reset + repeat
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.
Make sure Metcon weight is in check. It should be heavy today.
30 Squat Cleans (185, 125)
L3: (155, 105)
L2: (135, 95)
L1: (95, 65)
Beginner Alternate Workout:
8-10 Thrusters (light)
8 Burpees or Squat Thrusts
(50:00 – 60:00)
3-5 Minutes of Light Foam Rolling
3-5 Minutes of Light Static Stretching