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CrossFit Tucker – CrossFit

Weightlifting

Clean and Jerk (Establish a 1RM)

* With a 10 minute running clock, each partner is to establish a 1 rep max clean and jerk.

* Any style of clean is allowed. Muscle clean, power clean, squat clean, or split clean.

* A push jerk or split jerk are allowed but full control and lock out are required . If split jerk is performed, athlete must stand up the rep with full control before rep is complete.

* Females will receive a factor of 1.65 to accommodate for the weight difference.

Metcon

Metcon (AMRAP – Reps)

12 minute AMRAP of:

60 Wallball 20/14 (Scaled 14/10)

50 Deadlifts 155/105 (Scaled 95/65)

40 Calorie Row

30 Burpees over the bar (Scaled is allowed to step up over)

20 Toes to rings (Scaled 2:1 Abamt sit-ups)

10 Ground to overhead 155/105 (Scaled 95/65)
* Only one partner working at a time.

* Reps can be split up however team wishes but reps must be broken up 50/50.

* Score is total reps completed in the given 12 minutes.

Metcon

Metcon (Time)

4 Rounds of:

20 Alternating Box Jumps 30″/24″ (Scaled 24″/20″, Step-ups are allowed)

10 Pull-ups (Scaled Jumping Pull-ups)

20 Partner Push-ups (Scaled Knees on Medball Push-ups)

10 Kettlebell Swings 70/53 (Scaled 53/35)
* Only one partner working at a time.

* Reps can be split up however teams wish.

* There is a 10 minute time cap. If time cap is not met, the remaining reps will be added to the team’s time in 1 second for each rep not completed.

Metcon

Metcon (Time)

250 Double Unders

100′ Overhead Walking Lunge 95/65

250 Double Unders
* Partners must break up Double Unders into sets of 50 each.

* Partners must switch every 50′ on the lunges.

* 7 minute time cap. If time cap is not met, any additional reps not completed will be added to the team’s time as seconds for each uncompleted rep.