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Announcements

12 Days of Christmas WOD & Cookie Swap!
Saturday, December 8th @ 2 pm

***Holiday Attire HIGHLY encouraged***

–Bake your favorite Christmas cookie (Paleo or not)
–Please bring a few copies of your recipie
***Family members and guests are welcome***

CrossFit Tucker – Barbell Club

Warm-up

Perform as supersets

1a – Hollow Rock hold for 20sec then Superman hold for 20 sec

1b – Overhead lunges (regardless of weight, arms stay straight!!) 20 steps total

2a – Pretzel stretch: 6 long breaths per side

2b – Single Leg Romanian Deadlift with KB – 6 reps per side

Skill Warm-up

Split Jerk footwork drills

With barbell:

Split Press

+

Push Press

+

Front Squat

+

Split Jerk

+

Hang Clean

+

Split Jerk

Skill with Weight

Work up to technique failure

Hang Power Clean

+

Hang Squat Clean

+

Split Jerk

Skill Application

3-4 reps with 90 sec rest between

Hang Clean

+

Split Jerk

@ 85 of weight from previous complex

Strength

Pause Front Squat

5×3 @ ~85% effort.