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CrossFit Tucker – CrossFit

Whiteboard Brief

(0:00 – 3:00)

– Metcon: Get into teams of 3 for today’s workout splitting work however you choose. Like the name implies the row should be fast, but consistent, the snatches fast with quick transitions, and strict pull-ups slower without hitting failure. Barbell loading should be light today and strict pull-ups should be completed in small sets (3-5.)

Warm-up

(3:00 – 20:00)

Partner up and grab barbells, rowers, and set-up for strict pull-ups

Coach Led:

Burgener Warm-up

“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,

2 Rounds of:

5 Power Snatch

3 Strict Pull-ups

Metcon

Fast-Fast-Slow (Time)

In teams of 3:

’”Fast-Fast-Slow”

For time:

4k Row

150 Power Snatch (95, 65)

75 Strict Pull-ups
Rx+:(115, 75)

L3: (75, 55)

L2: (65, 45) (Band Assisted Chin-ups)

L1: (55, 35 or Alt. DB Snatches) (Ring Rows)

30:00 Cap

Extra Credit

(55:00 – 60:00)

Dirty 30s: 3 x 10-10-10. Rest 60s.