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CrossFit Tucker – CrossFit

WOD Brief and Warmup

(0:00 – 12:00)

30 Seconds

PVC Good Mornings

PVC Back Squats

Straight Leg Inchworm to Push-up

PVC Elbow Rotations

PVC Snatch Grip Push Presses

Straight Leg Inchworm to Push-up

PVC Overhead Squats

PVC Snatch Grip RDLs

Modified Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Snatch Grip Push Presses

5 Overhead Squats

5 Snatch Grip RDLs

Mobility

PVC Hinge Drill: 1 Minute

PVC Lat Stretch: 1 Minute (30 Each Hand)

PVC Pass Throughs: 1 Minute

Metcon Prep

DEADLIFT

Movement Prep

Establish Upper Body Position

10 Deadlifts

HANG POWER SNATCH & POWER SNATCH

Movement Prep

5 Snatch Grip Deadlifts

5 High Hang Power Snatches

5 Hang Power Snatches

5 Power Snatches

OVERHEAD SQUATS

Movement Prep

5 Pausing Overhead Squat

5 Overhead Squats

Weightlifting

Barbell Complex (1-1-1-1-1-1-1)

1 Hang Power Snatch + 2 Power Snatches + 3 Overhead Squats
• 15 minutes to build to a heavy complex

• A good format may be one set every 1:30-2:00

• That gives athletes 7-10 attempts at the complex

Metcon

Bartender (AMRAP – Rounds and Reps)

AMRAP 10:

12 Deadlifts

9 Overhead Squats

6 Hang Power Snatches

Barbell: 115/85