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 4

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

Try to increase weight from week 4.

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 10

1 Ring Muscle-Up

7 Deadlifts 225/155

*Add One Ring Muscle-Up Each Round

Until Time Expires.
Each set of MUs and Deadlifts completed is a round. Score is the total number of rounds completed plus reps.

Scale Muscle Ups=4 Dips & 4 Pull-Ups per MU.

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 4.

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.