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CrossFit Tucker – CrossFit

Whiteboard Brief

Warm-up (No Measure)

Whiteboard Brief (0:00 – 3:00)

– Skill: Spend 15 Minutes performing technique work with the full snatch today. Keep loads light and focus on positioning.

– GPP: Today’s workout will likely challenge you more than you like since the loaded carries will really conflict with

breathing. Try to maintain 80% effort on each interval keeping your row distances the same for every 60s interval.


Warm-up (No Measure)

Warm Up/Mobility (3:00 – 15:00)

Part A: Band Snatch Warm-up of:

10 Banded Pull-apart

10 Pass Thru

10 Banded Pull-apart

10 Around the World

10 Banded Pull-apart

10 OHS w. band

Part B: Snatch Complex with an empty barbell:

2 Rounds of:

3 Muscle Snatch


3 Cook Squats

3 Lateral Squats on each leg

3 Rounds of:

2 Squat Snatch on Coaches Call

*Rest 30s + Repeat

Skills Work

Warm-up (No Measure)

Skill (15:00 – 30:00)

Olympic Lifting Skill Work

Squat Snatch
*Spend 15 minutes working on skill with light loads performing sets of 2-3 reps per set resting 90s between sets.


Metcon (Distance)

Metcon (30:00 – 55:00)

Every 3:00 x 7 Sets:

Row x 60s for Distance

Unilateral Carry x 60s

*Score = total distance on the Rower

Extra Credit

Metcon (No Measure)

Extra Credit (After Class)


1a) 1-Arm Landmine Row x 10 each. No rest.

1b) Landmine Rotation x 15 each. No rest.

1c) Flutter Kicks x 20. Rest 60s.