CrossFit Tall City – CrossFit

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Strength

Romanian Deadlift (3 Sets of 10 Reps at the same weight for all sets.)

Barbell Box Step Ups (Front Rack. 3 Sets of 10 Reps each leg.)

Do all 10 Reps on one leg before switching. You do not have to take your foot off the box in between reps.

Focus on a controlled desent off the box.

Metcon

Metcon (Time)

4 Rounds

10 Dumbbell Box Step Overs 50s/35s, 20”/24”

50 Double Unders

*15:00 Cutoff.

Raze Compete Mandatory Training

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

1 Complex=2 Halting (Knees) Squat Snatch + 1 Squat Snatch

*Start with an empty bar and climb

to something heavier than week 1.

Snatch Pull (5 Sets of 3 @ 90% of your 1 Rep Max)

Front Squat (In 20:00, Establish a heavy 3 rep w/ 5 sec pause )

20:00 to establish a heavy 3 rep

pausing (0:05) front squat

*Build to something heavier than week 1.