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CrossFit Tucker – CrossFit

WOD Brief and Warmup

(0:00 – 12:00)

60 Seconds

Push-up to Down Dog

Active Samson

PVC Overhead Squats

40 Seconds

Push-up to Down Dog

Active Samson

PVC Overhead Squats

20 Seconds

Push-up to Down Dog

Active Samson

PVC Overhead Squats

Modified Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Snatch Grip Push Presses

5 Overhead Squats

5 Snatch Grip Romanian Deadlifts

Mobility

PVC Pass Throughs: 1 Minute

PVC Lat Stretch: 1 Minute

PVC Sotts Press: 1 Minute

Weightlifting

Barbell Complex (1-1-1-1-1-1-1)

1 Hang Power Snatch + 2 Power Snatches + 3 Overhead Squats

Metcon

Bartender (AMRAP – Rounds and Reps)

AMRAP 10:

12 Deadlifts

9 Overhead Squats

6 Hang Power Snatches

Barbell: 115/85
GENERAL

This is a repeat workout from 6.19.19

Scores from the last attempt ranged in the 3+ to 6+ round range

Two part workout focused on barbell cycling

Build to something heavy, but good looking in part 1

BARBELL MOVEMENTS

Choose your weight based off the overhead squats or hang power snatches, whichever is the limiting factor

Should be something you will not have to break with more than once on both movements

LOGISTICS

For athletes unable to go overhead, hang power cleans, power cleans, and front squats will be the best alternative