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CrossFit Tucker – CrossFit

Whiteboard Brief

Warm-up (No Measure)

Whiteboard Brief (0:00 – 3:00)

– Skill: Keep loads for Snatches light today and practice perfect technique. Do not exceed 50% of your 1RM.

– Metcon: Your goal today is to complete all rounds within 10s of each other. That means starting with a pace you know you can maintain is your goal. Snatches are intended to be light and done in big sets.

Warm-up

Warm-up (No Measure)

Warm Up/Mobility (3:00 – 15:00)

Foam Roll Lats + Pec Stretch on Pull-up rig, then “Burgener Warm-up w. a pvc”

1. Down and up

2. Elbows high and outside

3. Muscle snatch

4. Snatch land

5. Snatch drop

6. Hang power snatch

*Go through 5 reps of each step and explain the significance of each

Then with a barbell:

3 Hang Power Snatch

3 OHS

Rest 10s.

2 Hang Power Snatch

2 Hang Squat Snatch

Strength/Skill

Hang Power Snatch + Hang Squat Snatch (5 x 1 + 1)

5 x 1 + 1 @50-60%. Rest 90s.
Rx+:(70% of 1RM Snatch)

Beginner: Work with an empty barbell.

Record last set.

Metcon

Metcon (Time)

Metcon (30:00 – 55:00)

5 Rounds of:

Row 500 meters

15 Air Squats

15 Power Snatch (75, 55)

Rest 90s.
Rx+:(95, 65)

L3: (65, 45)

L2: (55, 35)

L1: (45, 25)

Beginner: Sub Russian KBS for Snatches (45, 30) 25:00 Cap

Extra Credit

Metcon (No Measure)

Extra Credit (55:00 – 60:00)

3 Rounds of:

30 Banded Leg Curls each

10 1-Arm Rows w. rotation each.

*Rest as needed.