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CrossFit Tucker – CrossFit

Whiteboard Brief

Warm-up (No Measure)

Whiteboard Brief (0:00 – 3:00)

– Strength: Week 2 of Speed work with hang power snatch. This week we’ll superset with hollow rocks

for extra anterior core work. All sets of Snatches should be efficient so make sure your load choice allows for efficiency.

– Metcon: Today’s metcon is intended to be done around 75% effort and sustained for all rounds. You’ll receive enough rest to sustain your efforts throughout. Snatches are intended to be light.


Warm-up (No Measure)

Warm Up/Mobility (3:00 – 15:00)

Junkyard Dog Warm-up then,

10 Air Squats

10 Push-ups

10 Hollow Rocks

10 Walking Lunges

10 Yoga Push-ups

10 Hollow Rocks

10 Air Squats

10 Scorpions

Then grab a barbell and perform

3 Hang Muscle Snatch

Rest 10s

3 Hang Power Snatch on coaches call x 2 sets.


Metcon (Weight)

EMOM 10:

ODD Minutes: Hang Power Snatch x 3 @75%

EVEN Minutes: Hollow Rocks x 10
Log your wieight used for Hang Power Snatch

Metcon Prep

Warm-up (No Measure)

Metcon Prep

2 Sets of:

10 Power Snatch

5 Lateral Burpees

Rest 60s.


Metcon (AMRAP – Rounds)

Metcon (35:00 – 55:00)

AMRAP 20 w. a partner:

12 Power Snatch (75, 55)

9 Lateral Burpees

50 Meter Unilateral Farmer Carry (25 meters by your side/front rack then switch sides)

*One athlete completes a full round at a time.

Extra Credit

Metcon (No Measure)

Arms + Back (55:00 – 60:00)

2 Options:

– 6:00 of Sledpull Rows/Facepulls x 100 Ft. + 15 Banded Pushdowns after each set.

Or Superset of:

1a) Rolling DB Tricep Extensions: 3 x 12-15. Rest 30s.

1b) DB Hammer Curls: 3 x 12-15. Rest 30s.