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CrossFit Tucker – CrossFit

WOD Brief and Warmup

(0:00 – 12:00)

40 Seconds

PVC Pass Throughs

Active Spidermans

PVC Power Snatches

Active Divebombers

PVC Power Snatch + Overhead Squat

Push-up to Down Dog

Snatch Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Snatch Grip Push Press

5 Overhead Squats

5 Snatch Grip Deadlifts

Metcon Prep

BARBELL MOVEMENTS

Movement Prep

3 PVC Power Snatches

3 PVC Power Snatches + Overhead Squat

3 PVC Power Snatch + Overhead Squat + 3 Squat Snatches

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3 Barbell Power Snatches

3 Barbell Power Snatches + Overhead Squats

3 Barbell Power Snatch + Overhead Squats + 3 Squat Snatches

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1 Power Snatch + 1 Overhead Squat + 1 Squat Snatch

Weightlifting

Power Snatch + OH Squat + Squat Snatch (1-1-1-1-1-1)

1 Power Snatch + 1 OH Squat + 1 Squat Snatch
• Group athletes into teams of 3 to reduce the number of bodies moving at once, better allowing coaches to see and correct

movement

• On the strength complex, go right from the power snatch into the overhead squat

• You can drop the barbell from overhead before performing the final squat snatch

Metcon

Rocket Power (Time)

For Time:

21 Lateral Barbell Burpees

21 Power Snatches (115/85)

15 Lateral Barbell Burpees

15 Overhead Squats (115/85)

9 Lateral Barbell Burpees

9 Squat Snatches (115/85)
GENERAL

• Snatch focused two-part workout

• Focusing on moving exceptionally well in the snatch complex to prime yourself for the workout

• Looking for weights and rep numbers that allow “Rocket Power” to be completed in less than 10 minutes

• Within “Rocket Power”, choose a barbell weight that you could complete the overhead squats unbroken when fresh

• We’ll likely be performing quick singles on the snatches during this conditioning piece

LATERAL BARBELL BURPEES

• No need to stand to full extension on the lateral bar burpees

• Just a two foot take off and landing are required