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CrossFit Tucker – CrossFit

Whiteboard Brief

(0:00 – 3:00)

– Metcon: One person will work at a time. Keep in the mind the loading gets progressively heavier as the reps decrease on the power cleans. Split work as needed with one person working at a time.

Warm-up

(3:00 – 15:00)

Run 400 Meters as group then,

5 Clean Deadlifts

4 Muscle Cleans

3 Power Cleans

2 Front Squats

*Add light weight to bar

3 Power Cleans on coaches call

*Add light weight to bar

2 Power cleans on coaches call

Then,

Review Rope Climbs + Scaling

Metcon

Metcon (Time)

METCON (20:00 – 60:00)

For time with a partner:

Run 1 Mile

30 Power Cleans (135, 95)

4 Rope Climbs

Run 1 Mile

20 Power Cleans (185, 125)

4 Rope Climbs

Run 1 Mile

10 Power Cleans (205, 135)

4 Rope Climbs

*One person works. Split as needed.

36 Minute Time Cap
L3: (115, 75) (135, 95) (155, 105) (2 Rope Climbs per round)

L2: (95, 65) (115, 75) (135, 95) (20 Band Assisted Pull-ups)

L1: (Deadlifts at 155, 105 for the entire workout) (30 Ring Rows per round)