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Announcements

Holiday Hours for Thanksgiving
Wednesday
• Open for the 5am, 6am, 9:30am, 12pm, and 5:30pm classes
• No 7pm Class
Thursday
• 9:30am is the only class
Friday
• Open for the 9:30am and 12pm classes
Saturday
• Regular Schedule Resumes

The WOD on Thanksgiving will be a partner WOD. Please feel free to bring your family and guests.

CrossFit Tucker – Barbell Club

Superset 3x
Warmup 1a Pretzel Stretch for 8 breaths (both sides)
Warmup 1b 4 Turkish Get-Ups (alternating sides)

Superset 6x (as little break as possible until done!)
Warmup 2a Hollow Rock Hold 15sec
Warmup 2b Superman Hold 15sec

Skill warmup
Hang Muscle Snatch
+
Overhead Squat
+
Tall Snatch

Skill with weight
Hang Snatch from Shin
+
Hang Snatch from Knee
+
Hang Snatch from Power Position

Skill application
EMOM for 6min
Hang Snatch from Shin @ 90-95% of Skill Weight

Strength
Back Squat
4×8 @ 60%, 65%, 70%, 75%