CrossFit Tall City – CrossFit

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Metcon

Row: Metcon (AMRAP – Rounds and Reps)

AMRAP 12

Row 1250/1000 Meters

Run 800 Meters

40 Alternating Dumbbell Snatch 50/35
Every 250m/200m on the row and 200m on the run = 1 rep

Rest

6:00

Ski: Metcon (AMRAP – Rounds and Reps)

AMRAP 12

Ski 1250/1000 Meters

Run 800 Meters

40 Alternating Dumbbell Snatch 50/35
Every 250m/200 on the Ski and 200m on the run = 1 rep

Raze Compete Mandatory Training

Power Snatch (EMOM x 12, 1 Complex)

1 Complex= 1 Snatch Pull + 1 Power Snatch

*Min 1-6: Build to 65% of 1RM Snatch

Minutes 6-12: 65% of 1RM Snatch

Squat Snatch (Every 2:00 x 10, 1 Complex)

1 Complex=2 Squat Snatch + 1 Hang Squat Snatch + 2 OHS

*Start with an empty bar and build to something

heavier than week 1.