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CrossFit Tucker – Barbell Club


3x through as superset

1min of 10sec alternating hold with Plank and Down Dog

30sec Hollow hold

3x through as superset

10 barbell presses

10 RDL’s with just barbell

Skill Warm-up

Muscle Clean


Front Squat


Hang Clean from Knee


Push Press with 2sec pause at dip


Split Jerk with 2 sec pause at dip

Skill with Weight

Add weight until technique begins to fail

Clean Pull


Hang Clean


Dip with 3sec hold


Split Jerk from dip (and hold split for 3sec)

Skill Application



Clean & Jerk

@ 90-100% of weight from complex


CF Strength Programming for today

Banded Sumo Deadlift @ 85%

12×1 ever 45sec