Select Page

CrossFit Tucker – CrossFit

WOD Brief and Warmup

(0:00 – 12:00)

400M Run

30 Seconds Each

Air Squats + PVC Pass Throughs

30 Seconds Each

Air Squats + PVC Lat Stretch

30 Seconds Each

Air Squats + PVC Overhead Squats

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Metcon Prep

POWER SNATCHES

Movement Prep

5 Snatch High Pulls

5 Power Snatches

POWER CLEAN AND JERKS

Movement Prep

5 Clean High Pulls

5 Power Cleans

5 Push Jerks

THRUSTERS

Movement Prep

5 Push Press

5 Thrusters

Metcon

AWOL (AMRAP – Reps)

AMRAP 5:

600M Run

Max Power Snatches (95)

Rest 5 Minutes

AMRAP 5:

600M Run

Max Power Clean and Jerks (95)

Rest 5 Minutes

AMRAP 5:

600M Run

Max Thrusters (95)
DESCRIPTION & STIMULUS

5 minutes on and 5 minutes off in these fast paced intervals

With rest built in, we’re looking to move quickly when it’s time to work

Note your completed barbell reps at each interval – as your score is total reps after the 3 rounds

BARBELL MOVEMENTS

The barbell is designed to be fairly light on all barbell movements

This should be a load that allows you to complete 21+ reps unbroken when fresh on the snatch, clean and jerk, and thruster

Let’s ideally use the same barbell weight for all 3 intervals, which is chosen off your limiting factor – likely the power snatch

After Party

Midline Conditioning

3 Giant Sets:

100′ Single Dumbbell Overhead Walking Lunge (Change Arms at 50′)

30 Weighted Abmat Sit-ups

10 Barbell Romanian Deadlifts (25% of 1RM Deadlift)

Rest 2 Minutes Between Sets