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CrossFit Tucker – CrossFit

Whiteboard Brief

Warm-up (No Measure)

– Strength: Use your Jerk max from 7/27 or a moderate weight for all 6 sets. The goal is to be efficient/fast today. You’ll see these for the next 3 weeks.

– Metcon: Each interval should leave you enough rest to sustain 80% for all sets. C2B pull-ups should be capable of being done UB. Denote your splits for each round.


Warm-up (No Measure)

2 Sets of:

15 Banded Pushdowns

15 Banded Pulldowns

Then with an empty barbell:

10 Barbell Rows

8 Strict Press

6 Barbell Curls

4 Push Press

Rest 30s + Talk About Jerk Technique


2-3 sets on Coach’s Call Jerks.


1a: Split Jerk (6×3)

1) Jerk: 6 x 3 @70-75% of 7/27, every 90s.

– Or use a moderate weight

– Reset on each rep (not done touch n go)

2a: Seated Dumbell Presses (3×8)

Seated DB Presses, neutral grip
3 x 8-10. Rest 30s.

2b: Banded Pull Downs (3×20-25)

3 x 20-25. Rest 30s.


Metcon (Time)

Every 4:00 x 4 Sets:

12 C2B Pull-ups

400 Meter Run
Measure is slowest round.

Rx+:(15 C2B Per Round)

L3: (Chin over bar pull-ups)

L2: (Band Assisted Pull-ups)

L1: (Ring Rows) (200m Run)

Extra Credit

Warm-up (No Measure)

1a) “Shoulder Circuit #2”: 3 x 10 ea. Rest 30s.

Lateral raise + front raise + cuban press

1b) DB Hammer Curls: 3 x 10. Rest 30s.