Saturday 12/30/17

CrossFit Tall City – CrossFit

Warm-up

Warm-up (No Measure)

1 Minute Bike or Ski

2 Rounds

10 DB Single Arm High Pulls/Side

10 DB Single Arm Presses/Side

20 Russian Baby Makers

20 Cat Cows

WOD

Metcon (AMRAP – Reps)

On the 00:00

*Partners Alternate Rounds

Amrap-8 Minutes

10 Dumbbell Snatches (50/35)

3 Bar Muscle Ups

On the 12:00

*Partners Alternate Rounds

Amrap-8 Minutes

10 Box Jumps (24/20)

*Step Down

8 HSPU

On the 24:00

*Partners Split Reps However

Amrap-12 Minutes

27 Dumbell Snatches (50/35)

21 Box Jumps (24/20)

*Step Down

15 HSPU

9 Bar Muscle Ups

Friday 12/29/17

CrossFit Tall City – CrossFit

Warm-up

Warm-up (No Measure)

ROW 300m < 1:05

X3

5 Squatting Pass Throughs

5 Good Mornings

5 Sots Press

WOD

Squat Snatch+Hang Squat Snatch+OHS+2 Snatch Balance (1-1-1-1….)

Without Disengaging, perform 1 full squat snatch from the ground, followed by 1 hang squat snatch, followed by 1 over head squat finished with 2 snatch balance for this complex.
Est. 1RM of this Complex.

Metcon (Time)

For Time:

50-20-40-15-30-10-20-5

Double Unders*

Burpees
Every time you break double Unders, add 5 more Burpees to you round that you are on as a penalty.

Bulldog Alley Barbell WOD

Sumo Deadlift (2-2-2-2-2-2-2-2-2-2)

10×2 @85%

Core WOD

Metcon (No Measure)

100 GH Swimmers in as big of sets as possible.

Competitors Training

Please follow competitorstraining.com

Thursday 12/28/17

CrossFit Tall City – CrossFit

Warm-up

Group Calisthenics (No Measure)

Group Calisthenics

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP in 20 min:

6 C2B Pull-ups

8 T2B

10 Devil Press (50/35)

12 Jumping Lunges

14m HS Walk

Bulldog Alley Barbell WOD

Rest Day

Core WOD

Metcon (No Measure)

AMRAP in 5:00:

Jack Knife Crunches

Competitors Training

Please follow competitorstraining.com

Wednesday 12/27/17

CrossFit Tall City – CrossFit

Warm-up

Warm-up (No Measure)

Ski 300m

X3

10 DB Thrusters

7 DB OH Walking Lunges

6 Shoulder Taps

WOD

Metcon (Time)

30 Squat Clean & Jerk (155/115)

30 Barbell Ab Roll Outs
Rest 5:00

Front Squat (5-5-5….)

10 min to eat. 5RM from the ground only.

Bulldog Alley Barbell WOD

Snatch (1-1-1-1….)

30 min of snatching for a heavy single for today. Try and stay close to EMOM.

Core WOD

Metcon (No Measure)

100 Around the Worlds

Competitors Training

Please follow competitorstraining.com

Tuesday 12/26/17

CrossFit Tall City – CrossFit

Warm-up

Warm-up (No Measure)

100 Double Unders

X3

10 Groiners

10 Squat Jumps

10 Bar Kips

WOD

Metcon (Time)

10 Wall Balls (20/14)

15 Burpee Box Jump Overs (24/20)

20 Wall Balls

15 Burpee Box Jump Overs

30 Wall Balls

15 Burpee Box Jump Overs

40 Wall Balls

15 Burpee Box Jump Overs

50 Wall Balls

15 Burpee Box Jump Overs
20 min cap

Bulldog Alley Barbell WOD

Shoulder Press (10-10-10)

Est. 10 RM

Core WOD

Metcon (No Measure)

2×50 Weighted GH Obliques

*Shoot for unbroken sets

Competitors Training

Please follow competitorstraining.com