CrossFit Tall City – CrossFit

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Strength

Bent Over Row (Reverse Grip, 3 Sets of 10 Reps at the same weight)

Bench Press (Close Grip, 3 Sets of 10 Reps at the same weight)

Use a grip that is one palm-width narrower than your regular grip

Metcon

Metcon (AMRAP – Reps)

AMRep 12

100 Wallballs 20/14

AMRAP Ring Muscle-Ups

*9:00 Cutoff On Wallballs
Scale for Muscle Ups.

AMRAP w/ remaining time

4 Pull Ups

4 Push Ups

Score is total number of reps including wallballs.

Scaled score is wall balls plus rounds of 4/4

Raze Compete Mandatory Training

Push Jerk (Every 2:00 x 10, 1 Complex)

1 Complex=2 Push Jerk + 1 Split Jerk

*Build to something heavier than week 1.

Shoulder Press (See Comments for weight)

Set 1: 60% x 3

Set 2: 70% x 3

Set 3: 80% x 3+

Metcon (Weight)

20:00 to establish a heavy complex of:

1 BTN Push Jerk + 3 OHS

*Build to something heavier than week 1.