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CrossFit Tucker – CrossFit

Whiteboard Brief

Warm-up (No Measure)

WHITEBOARD BRIEF (0:00 – 3:00)

– Metcon: Work on having consistent splits today and being efficient with the barbell. The rounds are short so going harder than 80-85% will likely cause you to redline and have a bad workout. Pacing should be around 75-80%. If you’re sore from 18.2 have fun and just worry about perfect movement. Today is a good day to go a little heavier with barbell movements.

Warm-up

Warm-up (No Measure)

WARM UP/MOBILITY (3:00 – 15:00)

Banded Snatch Warm-up then with a barbell done with your partner:

3 Power Snatch each

3 Push Press each

10 Air Squats each

10 Push-ups each

3 Power Snatch each

3 Push Press each

10 Wallballs each

10 Barbell Rows each

Then,

Set-up Pull-ups/Scaling

10 Pull-ups each

Metcon

Metcon (AMRAP – Rounds and Reps)

METCON (20:00 – 55:00)

AMRAP 12 w. a partner:

3 Power Snatch (135, 95)

6 Push-ups

9 Air Squats

*One athlete completes a full round at a time

Rest 2:00

AMRAP 12:

3 Push Press (135, 95)

6 Pull-ups

9 Wallballs (20, 14)

*One athlete completes a full round at a time
L3: (115, 75)

L2: (95, 65) (Box Push-ups) (Band Assisted Pull-ups) (14, 10)

L1: (135, 95 Deadlifts) (Box Push-ups) (DB Push Press) (Ring Rows) (10, 8)

Extra Credit

Metcon (No Measure)

EXTRA CREDIT (55:00 – 60:00)

AMRAP 6:

20 Alternating DB Curls

15 Bent-over Rear Lateral Raises

10 Straight Leg Raises