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CrossFit Tucker – Barbell Club

Warm-up

Warm-up (No Measure)

Couch Stretch (Left/Right) for 30 seconds

Samson Stretch for 30 seconds

Lateral Lunge (Left/Right) x 10 yrds

Muscle Snatch x 10 reps

Behind the Neck Press x 5 reps

Overhead Squats x 10 reps

Snatch Balance x 5 reps

Behind the Neck Sots Press x 5 reps

Use a Band for remainder of warm up.

Squats with Band x 10 reps

Forward and Backward Walk with Band x 10 yrds

Squatted Lateral Walk with Band x 10 yrds (Left/Right)

Barbell Squats (keep weight light) x 10 reps

Weightlifting

Clean and Jerk (5 x 2 + 1)

5 x 2+1 means 5 sets of 2 reps of the first lift and 1 rep of the second lift. For example, clean & jerk – 5 x 2+1 means 5 sets of 2 cleans followed by 1 jerk per set.

Clean Pull (3 x 3)

Back Squat (3 x 5)