CrossFit Tall City – CrossFit

View Public Whiteboard

Strength

Bent Over Row (Reverse Grip. 3 Sets of 12 Reps at the same weight)

Bench Press (Close Grip. 3 Sets of 12 at the same weight)

Use a grip that’s one hand with

narrower than your normal bench press grip.

Metcon

Metcon (Time)

Run 800 Meters

30 Thrusters 115/75

15 Ring Muscle-Ups

*15:00 Cutoff

*RMU Sub: x2 Strict Pull-Ups

Raze Compete Mandatory Training

Metcon (Weight)

Every 2:00 x 10:

2 Push Jerk + 2 Split Jerk

Shoulder Press (See Comments)

Set 1: 55% x 5

Set 2: 65% x 5

Set 3: 75% x 5+

Behind The Neck Jerk (20 Minutes to establish a Heavy Complex)

1 Complex=1 Behind the Neck Push Jerk,+4 Overhead Squats