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CrossFit Tucker – CrossFit

Whiteboard Brief

Warm-up (No Measure)

Whiteboard Brief (0:00 – 3:00)

– Metcon: Get into teams of 3 and come up with the best strategy to complete each round as efficiently as possible. Loading for snatches should allow for fast touch n go reps.

Warm-up

Warm-up (No Measure)

Warm Up/Mobility (3:00 – 15:00)

Junkyard Dog Warm-up 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

Metcon

Metcon (AMRAP – Rounds and Reps)

Metcon (18:00 – 50:00)

In teams of 3

AMRAP 0-20:00

30 Wallballs (20, 14)

30 Power Snatch (95, 65)

30 Lateral Burpees

20:00-30:00

Max Distance Farmer Carry (70, 53)

*One person works at a time. Split as needed.

L3: (75, 55)

L2: (14, 10) (65, 35)

L1: (10, 8) (45, 25) (Burpees)

Beginner Options:

Power Snatch = Clean Grip Deadlifts (135, 95)

Extra Credit

Metcon (No Measure)

Extra Credit (50:00 – 60:00)

1a) KB JM Presses: 3 x 12-15. Reat 30s.

1b) Zottaman Curls: 3 x 10-12. Rest 30s.

2) Russian Twists with a plate: 3 x 30. Rest 60s.