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CrossFit Tucker – CrossFit

Whiteboard Brief

Warm-up (No Measure)

WHITEBOARD BRIEF (0:00 – 3:00)

– Strength: Total Body Strength work today. Work up to a challenging set of Bench press and use the same weight for all sets of Split Squats.

– Metcon: Today you have the ability to push as your hard as you like meaning if you’re feeling rundown take it easy, if you feel fine and haven’t had the opportunity to train much this week push your pace around 80-85%. Hang squat cleans should be light/fast.

Warm-up

Warm-up (No Measure)

WARM UP/MOBILITY (3:00 – 15:00)

5:00 Dynamic then,

with a barbell:

– 3 Hang Muscle Cleans

– 3 Front Squats

Rest 10s

– 3 Hang Power Cleans on coach call

Rest 10s

– 3 Hang Power Cleans + 3 Front Squats

Rest 10s

– 3 Hang Squat Cleans on coaches call

*add light weight

– 2 Hang Squat cleans on coaches call

Strength/Skill

Bench Press (5-5-5-5)

– add weight each set

-rest 60s between sets

DB Split Squat (6-6-6-6)

Rest 60s between sets

Metcon

Metcon (AMRAP – Rounds and Reps)

METCON (30:00 – 55:00)

AMRAP 20 with a partner:

Row 500 Meters

21 Hang Squat Cleans (115, 75)

*One person works. Split in half.
L3: (95, 65)

L2: (75, 55)

L1: (65, 35)

Beginner Metcon:

8 Russian Swings (53, 35)

8 Goblet Squats (53, 35)

Extra Credit

Metcon (No Measure)

EXTRA CREDIT (55:00 – 60:00)

AMRAP 8:

15 Banded Pushdowns

15 Banded Pulldowns

100 Ft. Farmer Carry, Heavy.