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CrossFit Tucker – CrossFit

Whiteboard Brief

Warm-up (No Measure)

WHITEBOARD BRIEF (0:00 – 3:00)

– Metcon: Come up with a strategy before starting that today that will minimize transition and allow for consistent work for the duration. Your loading choices for the snatches should be light as there is a total of 100 reps per athlete in this workout. You should be able to muscle snatch all reps.


Warm-up (No Measure)

WARM UP/MOBILITY (3:00 – 15:00)

Banded Snatch Warm-up then,

Then team up and each athlete complete:

2 Rounds of:

7 Power Snatch

14 Wallballs

21 Calorie Row


Mustang Sally (Time)

In teams of 3 for time:


Power Snatch (75, 55)

Wallballs (20, 14)

Calories on the Rower
40:00 Cap

Rx+:(95, 65) (Cals on Assault Bike)

L2: (65, 45) (14, 10)

L1: (55, 35) (10, 8)

*Beginner Option

Empty Bar Hang Muscle Snatch (or PVC) for Power Snatches

Extra Credit

Warm-up (No Measure)

EXTRA CREDIT (55:00 – 60:00)

5 Minutes of Parasympathetic Breathing