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CrossFit Tucker – CrossFit

Whiteboard Brief

(0:00 – 3:00)

– Strength: Today is week one which we’re starting a new cycle for the complex we completed on Monday. Perform 3-4 sets to build to 75% then we’ll perform this every 90s for 10 sets x 2 deadlifts, 1 power clean + 1 squat clean without removing your hands from the bar.

– Metcon: Today’s work is similar to last weeks on purpose. The reason being is that there is NO eccentric loading here to ensure you’re not going to be sore for tomorrow. This work is incredibly valuable though so don’t overlook how challenging it will be.

Warm-up

(3:00 – 15:00)

Grab a light plate and light KBSs to warm-up/prepare for our Metcon today

Then,

AMRAP 6 of:

100m shuttle run (50m out, 50m back)

Asymmetrical Carry x 50 ft.

Squat Thrust x 5 reps

Then,

Grab barbells and complete

3 Deadlifts

3 Muscle Cleans

3 Squat Cleans

*Add light weight

2 Deadlifts

2 Power Cleans

2 Squat Cleans

*Add light weight

2 Deadlifts

1 Power Clean

1 Squat Clean

Strength

Deadlifts + Power Cleans + Squat Clean (10 x 2 + 1 + 1)

@75% of Monday, every 90s.

Metcon

Metcon (No Measure)

AMRAP 18 of:

100 Ft. Front Rack Carry (1 KB Overhead + 1 in Front Rack/Same size weights) (50 ft. switch sides)

100 Ft. Low Bar Sled Push

Rest as needed (60-90s)

*Alt. Option > Heavy Sledpush x 100 Ft.

*Score = 19.2 guesses

Extra Credit

(55:00 – 60:00)

5 Minutes of Parasympathetic Breathing or 5 Minutes of Row, Bike, Jog, light Sledpull.