Select Page

CrossFit Tucker – Barbell Club

Warmup #1 3x through as SuperSet
10 reps – Z-Press with Barbell
30second hold – Shoulder-Bench stretch

Warmup #2 3x through as SuperSet
30 second hold per side – Banded Hip Stretch
20 lunges with plate overhead

Skill Warmup (Let the split press reps determine the weight you work up to)
5 Split presses
+
3 Push Presses
+
2 Front Squats
+
1 Split Jerk with 3 second hold in split

Skill with weight (Work up to heavy, but technique is KEY)
Power Clean
+
Front Squat
+
Push Press
+
Jerk

Skill Application
Clean & Jerk – 3×1 @ 90-100% of Max from PC/FS/PP/J combo

Strength
Front Squat
3×5-6 @ 60%, 65%, 70%

Strength Optional
3×8 @ 60-70% of Clean