Select Page

CrossFit Tucker – Barbell Club

Warmup

Perform as superset – 3 rounds

Hollow Hold – 20sec

Superman Hold – 20sec

12 Goblet Squats

Perform as superset – 3 rounds

Pretzel Stretch – 8 breaths per side

Overhead Walking Lunges – 10 steps

Skill Warm-up

Split Jerk footwork drills

Then,

With barbell:

Split Press

+

Push Press

+

Front Squat

+

Split Jerk

+

Hang Clean

+

Split Jerk

Skill with Weight

Work up to technique failure

Hang Clean

+

Push Press

+

Split Jerk

Skill Application

Hang Clean & Jerk at 100% of weight from complex

Strength

Crossfit WOD Strength

Wide Stance Box Squat (3-3-3-3-3-3-3-3)

*Use a 15″ Box

8 x 3 @65% of Last Monday 3RM, every 60s.