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CrossFit Tucker – CrossFit

Whiteboard Brief

Warm-up (No Measure)

Whiteboard Brief (0:00 – 3:00)

– Strength: Today we are working on obtaining maxes for the clean + jerk and back squat. Take as much time as you need to build to maxes today. Remember, technique for both takes precedence.

Warm-up

Warm-up (No Measure)

5:00 of Glute Activation

Then, with an empty bar:

5 Deadlifts

5 Clean Pulls

5 Push Press

Rest 20s

3 Power Clean

3 Front Squat

3 Push Jerk

Rest 20s

*This section complete on coaches call:

1 Squat Clean

1 Jerk

Rest 10s

1 Squat Clean.

1 Jerk

Strength

Clean and Jerk (1RM)

– Any style permitted.

– Build to a 1RM in 6-7 sets.

– Sets of: 5,4,3,2,1,1,1…

Back Squat (1RM)

– Build to a 1RM in 6-7 sets.

– Sets of: 5,4,3,2,1,1,1…

Extra Credit

Warm-up (No Measure)

– Single Leg DB RDLs: 4 x 5 ea. Rest 45s.

– Deadbug + Reverse Crunch: 3 x 10. Rest 45s.

– Frog Pump: 2 x 30. Rest 60s.