CrossFit Tucker – CrossFit
Whiteboard Brief
Warm-up (No Measure)
Whiteboard Brief (0:00 – 3:00)
– Strength: Work up to a heavy cluster set of Power Snatch. The purpose of cluster sets is to use intra-set rest to ensure we are recovered before each effort. This allows us to refine technique and work with heavier loads.
– Metcon: Benchmark workout “Isabel”. This workout is individually based in terms of how you approach this. If you’re strong with snatches and efficient with Touch n go, then perform big sets and go all out. If not, performing fast singles is another option. Either way, this workout should not take longer than 6 minutes to complete and is intended to be done at near maximal effort.
Warm-up
Warm-up (No Measure)
Warm Up/Mobility (3:00 – 15:00)
*Same warm-up as last Wednesday with power snatch instead of squat snatch*
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 OHS
3 Cook Squats
3 Lateral Squats on each leg
Then,
3 Rounds of:
2 Power Snatch on Coaches Call *Rest 30s + Repeat
Strength
Warm-up (No Measure)
Strength (15:00 – 35:00)
Power Snatch (7 x 1.1.1)
A:
Power Snatch Cluster Sets: Build to a heavy set of 1.1.1 (10s). Rest 2:00
– Complete 1 rep, drop + rest 10s until you’ve done this for 3 reps. Rest 2:00 after all 3 cluster reps.
– Take 7-8 total sets and build in weight
– Int: Stick with a moderate weight for all sets
– Beginner: Light weight power snatches x 3 reps per set.
B:
Warm-up (No Measure)
Touch N Go Power Snatch: Drop your loading and focus on cycling sets of 3 for 3 sets at max effort. Rest 60s.
Metcon
Isabel (Time)
For Time: 30 Snatches, 135# / 95#
L3: (115, 75)
L2: (95, 65)
L1: (75, 55)
7:00 Cap
Beginner Metcon
AMRAP 6:
6 Cals Assault Bike or 6 Burpees
10 Deadlifts (95, 65)
Extra Credit
Warm-up (No Measure)
Extra Credit (50:00 – 60:00)
1a) Snatch Grip Power High Pulls: 3 x 8. Rest 30s.
1b) Half-Kneeling Banded Rotations: 3 x 10 ea. Rest 30s.