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CrossFit Tucker – CrossFit

WOD Brief and Warmup

(0:00 – 12:00)

30 Seconds

Easy Row

PVC Pass Throughs

Child’s Pose

20 Seconds

Moderate Row

PVC Lat Stretch

Wrist Stretch

10 Seconds

Faster Row

PVC Overhead Squats

Table Top Stretch

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Metcon Prep

ROPE CLIMBS

Movement Prep

10 Second Dead Hang

5 Hanging Foot Locks

1 Rope Climbs

Movement Subs

Reduce Reps

2 Seated Rope Pulls

3 Strict Pull-ups + 3 Knees to Chest

4 Kipping Pull-ups + 4 Knees to Chest

POWER SNATCHES

Movement Prep

5 Jump Shrugs (Straight Arms)

5 High Pulls

5 Power Snatches

Build to Workout Weights”

Metcon

PowerPoint (Time)

Teams of 3

For Time (30 Minute Cap):

75 Power Snatches (95/65)

75/50 Calorie Row

50 Power Snatches (115/85)

50/35 Calorie Row

25 Power Snatches (135/95)

25/20 Calorie Row

15 Rope Climbs (15′)

25 Power Snatches (135/95)

25/20 Calorie Row

50 Power Snatches (115/85)

50/35 Calorie Row

75 Power Snatches (95/65)

75/50 Calorie Row
DESCRIPTION & STIMULUS

GENERAL

In this teams of 3 workout, one athlete works at a time while the others rest

You can split up the listed reps however you see fit

There is a 30 minute time cap

If you hit the cap, put 30:00 as your score and put total reps completed in the notes section

POWER SNATCHES

Let’s use one barbell and change out the weights as you go

You can use multiple barbells if your teammates are using different weights

Choose weights based off the following recommendations:

Lightest Bar: A weight you could cycle for 21+ reps unbroken when fresh

Middle Bar: A weight you could cycle for 15+ reps unbroken when fresh

Heaviest Bar: A weight you could cycle for 10+ reps unbroken when fresh

ROPE CLIMBS

Like the barbell weights, teammates can use different rope climb variations

See the following ratios of substitution reps to 1 rope climb:

2 Seated Rope Pulls

3 Strict Pull-ups + 3 Knees to Chest

4 Kipping Pull-ups + 4 Knees to Chest