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CrossFit Tucker – CrossFit

Whiteboard Brief

(0:00 – 3:00)

– Metcon: In teams of 3 today we’ll complete 33 minutes of 33 power snatch, 33 wall balls, 200m Run where each athlete will complete 11 reps before switching with their partners ie. athlete 1 performs 11 power snatch, athlete 2 performs 11 power snatch, athlete 3 performs 11 power snatch before moving on to the wall balls. Snatches are intended to be light today and capable of being done UB. The run intervals will be broken up into 200m intervals.

Warm-up

(3:00 – 20:00)

Part 1:

“Movement Prep”

15 Wall Slides

30 Thoracic Rotations (15 each)

With a partner:

Part 2:

“Junkyard Dog Warm-up”

Part 3:

“Burgener Warm-up with a PVC”

1. Down and up

2. Elbows high and outside

3. Muscle snatch

4. Snatch land

5. Snatch drop

6. Hang power snatch

*Go through 5 reps of each step and explain the significance of each.

Then add lightweight to your barbell, grab medballs

Metcon

Metcon (AMRAP – Rounds and Reps)

(20:00 – 55:00)

AMRAP 33 in teams of 3:

33 Power Snatch (75, 55)

33 Wallballs (20, 14)

800 Meter Run

*Each teammate completes a set of 11 before switching with their partner.

*Run intervals will be broken down in 200m intervals.
L3: (65, 45)

L2: (55, 35) (14, 10)

L1: (Empty Bar or PVC Hang Muscle Snatch) (10, 8)

Extra Credit

(55:00 – 60:00)

*Make up an accessory session you missed from this past week