CrossFit Tall City – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

EMOM 10:

2 Snatch Grip Toe Touch

2 Snatch Grip High Pulls

2 Muscle Snatch

2 Angel Drops

Then

Snatch and warm up to starting weight of WOD.

25-30 min cap.

WOD

Metcon (Weight)

EMOM 20 for Total Weight Lifted*:

1 Snatch + 1 OHS Complex
*1 Attempt Only per minute for scoring purposes. Must successfully make both lifts of the complex for it to add to your total. You pick your weight or weights for the 20 min. Ideally gradually increasing throughout the 20 mins but entirely up to you. Total all successful lifts with weight for total weight lifted for score.

Metcon (AMRAP – Reps)

AMRAP in 5 Min:

20 Dubs

10 Wall Balls (20/14)

Bulldog Alley Barbell WOD

Split Jerk (1-1-1-1-1-1-1-1-1-1)

EMOM 10 @ 80%

Core WOD

Metcon (No Measure)

Dual KB Wall Sits for 5 Min

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s