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CrossFit Tucker – Barbell Club

Warmup

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

+

Clean & Jerk

@ 90-100% of weight from complex

Strength

CF Strength Programming for today

Banded Sumo Deadlift @ 85%

12×1 ever 45sec