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CrossFit Tucker – CrossFit

Whiteboard Brief

Warm-up (No Measure)

Whiteboard Brief (0:00 – 3:00)

– Metcon: Come up with a plan in order to complete your 5K row as fast as possible then proceed to AMRAP work. Your score today will be your 5K row time + rounds/reps. Have fun and focus on consistent breathing today.

Warm-up

Warm-up (No Measure)

Warm Up/Mobility (3:00 – 15:00)

5:00 Dynamic then,

5 Hang Muscle Snatch

5 OHS

5 Hollow Rocks

5 Hang Power Snatch

5 Knee Lifts

5 Hang Power Snatch on Coaches Call

*Add lightweight to the bar

5 Hang Power Snatch

5 T2B

5 Burpees

Strength/Skill

Warm-up (No Measure)

Skill (15:00 – 25:00)

T2B Skill Work

*Spend 8 minutes working T2B efficiency

Metcon

Metcon (AMRAP – Rounds and Reps)

Metcon (25:00 – 60:00)

AMRAP 32 w. a partner: Row 5k

Then AMRAP:

10 Hang Power Snatch (75, 55)

8 Squat Thrusts

6 T2B
L2: (65, 35) (Knee Lifts)

L1: (35, 25 Russian Swings) (Knee Lifts)

*Score = 5k Row time + Rounds/Reps

*AMRAP work one athlete completes a full round at a time

*Alternate Scaling Options

5k Row = 5k Run, 25 Minute Bike

Extra Credit

Metcon (No Measure)

Extra Credit (55:00 – 60:00)

5 Minutes of Static Stretching or 10 minutes of “Recovery” on the bike, rower or light jog.