Select Page

CrossFit Tucker – CrossFit

Metcon

Opposite Day (Time)

30-20-10:

Barbell Power Snatches (95/65)

Push-ups

Directly Into…

10-20-30:

Barbell Hang Clean and Jerks (95/65)

Burpees
PUSH-UPS

If you have over 30 push-ups unbroken when fresh, let’s complete this piece as written

If you’re not quite there, consider reducing the reps or choosing a modification

Completing this station as 21-15-9 reduces the reps from 60 to 45

BURPEES

The burpees today are standard burpees

The chest and thighs make contact with the ground in the bottom

You can jump or step up off the floor

Finish the movement at full extension with some air under the feet and a clap overhead

Warm-up

1 Round

30 Seconds Active Spidermans

1 Push-up

30 Seconds Moutain Climbers

2 Push-ups

30 Seconds Down Dog

3 Push-ups

30 Seconds Frog Hops

4 Push-ups

30 Seconds Slow Burpees

5 Push-ups

Barbell Warm up

20 Seconds each movement

Performed With Light Weight:

Deadlift

High Pulls

Hang Power Cleans

Strict Press

Snatch grip High pull

Hang Power Snatch

Mobility

Pec Stretch on Wall: 40 Seconds [Each Side]

Wrist Stretch: 40 Seconds [Each Direction]

Metcon Prep

BURPEES

Movement Prep

5 Burpees

PUSH-UPS

Movement Prep

20 Second Push-up Plank Hold (Top)

4 Push-ups

4 Aggressive Push-ups

Barbell Movements

Movement Prep

Lighter Weight:

3 Deadlifts

3 Jump Shrugs

3 High Pulls

3 Hang Power Cleans

3 Push Press

3 Snatches

3 Hang Clean and Jerks

Modifications

ALTERNATING DUMBBELL POWER SNATCHES

Barbell Power Snatches (95/65)

Odd Object Ground to Overhead Video

Slamballs Video

ALTERNATING DUMBBELL HANG CLEAN AND JERKS

Barbell Clean and Jerks (95/65)

Odd Object Clean and Jerk Video

Kettlebell Swings

PUSH-UPS

Reduce Reps

Elevate Hands (Box or Bench)

Knee Push-ups

At Home WOD

Opposite Day (Home WOD) (Time)

30-20-10:

Alternating Dumbbell Power Snatches (50/35)

Push-ups

Directly Into…

10-20-30:

Alternating Dumbbell Hang Clean and Jerks (50/35)

Burpees