CrossFit Tall City – CrossFit

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Strength

Bent Over Row (Reverse Grip. 3 Sets of 10 Reps)

Increase weight from week 4.

Bench Press (Close Grip. 3 Sets of 10 Reps)

Increase weight from week 4.

Metcon

Metcon (Time)

3 Rounds

Run 200

7 Clean and Jerks 135/95

5 Ring Muscle-Ups

*15:00 Cutoff.
x2 Ring Dips for Muscle Ups

Raze Compete Mandatory Training

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

1 Complex=2 Push Jerk + 1 Split Jerk

*Build to something heavier than week 5

Shoulder Press (See comments for loading)

Set 1: 60% x 3

Set 2: 70% x 3

Set 3: 80% x 3+

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

1 BTN Push Jerk + 3 OHS

*Build to something heavier than week 5