CrossFit Tall City – CrossFit

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Strength

Romanian Deadlift (3 Sets of 12 Reps. Try to go heavier than week 4)

Barbell Box Step Ups (3 Sets of 12/Leg. Try to go heavier than week 4)

Metcon

Metcon (Time)

3 Rounds

10 Alt. OH Lunge 95/55

200 Meter Run

10 Power Snatch 95/65

200 Meter Run

*15:00 Cutoff

Raze Compete Mandatory Training

Squat Snatch (Every 2:00 x 10, 3 Reps)

3 Halting (Knees) Squat Snatch

*Start with an empty bar and

climb to something heavier than week 4

Snatch Pull (5×4 @ 90% of 1RM)

Front Squat (4 sec Pause. 20 min to establish 4 Rep max)

20:00 to establish a heavy 4 rep

pausing (0:04) front squat

*Build to something heavier than week 4