CrossFit Tall City – CrossFit

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Strength

Romanian Deadlift (3 Sets of 8 Reps @ same weight)

Barbell Box Step Ups (Front Rack. 3 Sets of 8 Reps/leg @ same weight)

Metcon

Metcon (Time)

150 Double Unders

– THEN –

30-20-10

Alternating Dumbbell Snatch 50/35

Alternating Step-Ups 24/20

– THEN –

150 Double Unders

*15:00 Cutoff

Raze Compete Mandatory Training

Squat Snatch (Every 2:00 x 10, 1 Complex)

1 Complex=1 Halting (Knees) Squat Snatch + 1 Squat Snatch

*Start with an empty bar and climb to something heavier than week 6

Snatch Pull (5×2 at 105% of 1RM Snatch)

Front Squat (See Comments)

20:00 to establish a heavy 2 rep

pausing (0:05) front squat

*Build to something heavier than week 2.