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CrossFit Tucker – Barbell Club


500m Row

3x through

1min of alternating between Plank Hold and Down Dog

10 Split Presses with barbell

1min rotational spine work

Skill Warm-up

With barbell and/or light weight

Romanian Deadlift


Muscle Clean




Push Press


Jerk with hold

Skill with Weight

Clean Pull


Power Position Clean


Jerk with 3 sec hold in split

Skill Application

Clean + 2 Jerks

5 rounds – Every 90 sec


Front Squat 8×3 @65-70%

2sec down 1 sec up