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Announcements

We hate to say goodbye 😢, but lets send Coach Christina off with a WOD and celebration to remember! There will be a FAREWELL partner WOD on Saturday, February 16th at 9am (with a potluck brunch to follow). Come wish her well and say goodbye, before she makes the move back home to Ohio.

Friends/Family are welcome. Bring a brunch dish or side to share. Partner WOD will be posted closer to the date. It will be a fun one!
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CrossFit Tucker – Barbell Club

Warmup

3x through as superset

Z-Press with 1sec hold at top – 8reps

Hollow Hold 30sec

3x through as superset

Banded hip stretch 30 sec per side

Calf raise and drop to split jerk and hold for 3sec – 5 reps

Skill Warm-up

5x through this complex with one or more reps per movement.

Muscle Clean

+

Front Squat

+

Tall Clean

+

Push Press

+

Split Jerk with 3sec hold

Skill with Weight

Work up to heavy weight before failure

Hang Clean

+

Front Squat

+

Jerk

Skill Application

EMOM 5min @ 100% of weight from complex

Clean & Jerk

Strength

Crossfit Strength Programming for the day.

Banded Sumo Deadlift (2-2-2-2-2-2-2-2-2-2)

10 x 2 @80% of Last Monday, every 60s.