CrossFit Tall City – CrossFit

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Strength

Bent Over Row (Reverse Grip. 3 Sets of 8 Reps at the same weight)

Bench Press (Close Grip. 3 Sets of 8 Reps at the same weight)

Metcon

Metcon (Time)

50 Hang Power Snatch 95/65

40 C2B Pull-Ups

30 Burpee Box Jumps 30”/24”

*15:00 Cutoff.

Raze Compete Mandatory Training

Push Jerk + Split Jerk (Every 2:00 x 10. 1+1)

Build to heavier than week 2

Shoulder Press (See Comments)

Set 1: 65% x 5

Set 2: 75% x 3

Set 3: 85% x 1+

Overhead Squat (20:00 to establish a heavy complex)

1 Complex=1 BTN Push Jerk + 2 OHS

*Build to something heavier than week 2.