CrossFit Tall City – CrossFit

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Strength

Bent Over Row (Reverse Grip. 3 sets of 12 Reps)

Try to increase weight from week 1.

Bench Press (Close Grip. 3 sets of 12 Reps)

Try to increase weight from week 1.

Metcon

Metcon (4 Rounds for reps)

Every 3:00×4

Run 200 Meters

10 Deadlifts 225/155

AMRAP Ring Muscle-Ups
Score is the total number of deadlifts and muscle ups each round.

Raze Compete Mandatory Training

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

1 Complex=2 Push Jerk + 2 Split Jerk

*Build to something heavier than week 1.

Shoulder Press (See comments for loading)

Set 1: 55% x 5

Set 2: 65% x 5

Set 3: 75% x 5+

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

1 Complex=1 BTN Push Jerk + 4 OHS

*Build to something heavier than week 1.