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CrossFit Tucker – CrossFit

Whiteboard Brief

Warm-up (No Measure)

WHITEBOARD BRIEF (0:00 – 3:00)

– Strength: Week 1 of Speed work with Hang Power Snatch. All sets should be fast/efficient so adjust loading if needed.

– Metcon: Today’s metcon has a little bit different twist. You’ll want to try to be efficient and strategic with push press and T2B splitting work into manageable sets, but to also allow you to complete your wallballs UB and not incur the penalty. Challenge yourself to complete all sets UB while maintaining your wallball standards.

Warm-up

Warm-up (No Measure)

WARM UP/MOBILITY (3:00 – 15:00)

Banded Snatch Warm-up

Then,

“Burgener Warm-up w. a pvc”

1. Down and up

2. Elbows high and outside

3. Muscle snatch

4. Snatch land

5. Snatch drop

6. Hang power snatch

*Go through 5 reps of each step and explain the significance of each.

Then grab barbells and complete:

3 Hang Muscle Snatch

3 OHS

Put bar down + rest 10s

3 Hang Power Snatch on Coaches Call

Strength

Warm-up (No Measure)

STRENGTH (15:00 – 35:00)

EMOM 12:

ODD Minutes: Hang Power Snatch x 3 @70%

EVEN Minutes: Bottoms-up KB Carry x 50 ft. each arm

Hang Power Snatch (ODD Minutes)

Bottoms-up KB Carry (Even Minutes)

50 ft. each arm

Record Weight

Metcon

Metcon (Time)

METCON (35:00 – 50:00)

“Bobby Axelrod”

For time:

21-15-9

Push Press (135, 95)

T2B

*33 UB Wallballs after each set (20, 14) (10’, 9’)

*If you break during your wallballs Complete 10 Burpees

12:00 Cap
Rx+:(Reps of 30-20-10) (30, 20)

L3: (115, 75)

L2: (95, 65) (Knee Lifts) (14, 10)

L1: (75, 55) (Abmat Sit-ups) (10, 8 not UB)

Extra Credit

Metcon (No Measure)

BACK + TRICEPS (50:00 – 60:00)

1a) Chest Supported Dynamic Iso Rows: 3 x 20 (total). Rest 30s.

1b) Double KB French Press: 3 x 12-15. Rest 30s.