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CrossFit Tucker – CrossFit

Whiteboard Brief

Warm-up (No Measure)

– Metcon: Open WOD 18.2 is about pacing and managing your heart-rate. There are 55 total reps of each movement which is a volume count we’ve been exposed to many times. Having a plan that allows you to get to the max clean attempt is important and will be a huge separator. Start around 80% of max effort and adjust your pace from there.

Warm-up

Warm-up (No Measure)

WARM UP/MOBILITY (3:00 – 20:00)

2 Rounds BP Lower Complex #2:

5 Deadlifts

5 Muscle Cleans

5 Front Squats

5 Push Press

5 Back Squat

5 Goodmornings

5 Rows

Rest 40-60s, add lightweight.

Then,

3 x 2 Power Clean adding weight to desired opening weight. Rest 60s.

PREP, (20:00 – 28:00)

Review DB Front Squats and Standards. Also, continue warming up cleans if needed.

Metcon

Crossfit Games Open 18.2 (Ages 16-54) (Time)

1-2-3-4-5-6-7-8-9-10 reps

for time of:

Dumbbell squats 50/35 lb

Bar-facing burpees

-12 minute time cap

– If you finish under the time cap, use remaining time to complete 18.2a

– If you don’t finish before the time cap, add 1 second for every rep you don’t complete before the time cap

Crossfit Games Open 18.2 A (all divisions) (Weight)

Use the remaining time from 18.2 to accomplish a 1RM clean

Extra Credit

Metcon (No Measure)

EXTRA CREDIT (55:00 – 60:00)

8-10 Minutes of Low Effort Work @50-60% of Bike, Run, or Row

then,

Reverse Hypers: 2 x 25 @50% of Back Squat.