CrossFit Tall City – CrossFit

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Strength

Rest

Metcon

Metcon (Time)

With a Partner

50 Calorie Bike

200’ Sled Push

50 Front Squats 135/95

200’ Sled Push

50 Calorie Row

200’ Sled Push

50 Clean & Jerks 135/95

200’ Sled Push

Raze Compete Mandatory Training

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

1 Complex=1 Squat Clean + 1 Hang Squat Clean

+ 1 Jerk

*Start with an empty bar and climb

to something heavier than week 3.

Clean Pull (5 x 1 Segmented at 100% Of 1RM Squat Clean)

*0:02 pauses 1″ off of the floor, knees,

and power position.

Back Squat (See comments for loading.)

Set 1: 65% x 5

Set 2: 75% x 3

Set 3: 85% x 1+