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CrossFit Tucker – CrossFit

WOD Brief and Warmup

WOD BRIEF + GROUP WARMUP (0:00 – 12:00)

1 Minute

PVC Pass Throughs

5 Air Squats + 10 Mountain Climbers

45 Seconds

PVC Pass Throughs

Active Spidermans

30 Seconds

PVC Pass Throughs

Frog Hops

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Snatch Grip Push Press

5 Snatch Grip Romanian Deadlifts

5 Overhead Squats

Metcon Prep

BAR FACING BURPEE

Movement Prep

5 Slow Bar Facing Burpees

POWER SNATCH

Movement Prep

5 High Hang High Pulls

5 High Hang Muscle Snatches

5 High Hang Power Snatches

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5 Power Snatches

Weightlifting

Power Snatch (5-5-5-5-5)

• Heavy set of 5 to start is touch and go power snatches

Metcon

Scarface (Time)

6 Rounds:

8 Power Snatches (115/85)

8 Bar-Facing Burpees