Tuesday 3/26/19

CrossFit Tall City – CrossFit

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Warm-up

Warm-up (No Measure)

Group Mobility

Into

Group Burgener Warm-up w/pvc and Bar

WOD

Metcon (Time)

4 Rds For Time:

RD 1

20 T2B

10 Squat Snatch + OHS (95/65)

5 Tire Flips + Hop Thru

RD 2

20 KTE

8 Squat Snatch + OHS (135/95)

5 Tire Flips + Hop Thru

RD 3

20 T2B

6 Squat Snatch +OHS (155/115)

5 Tire Flips + Hop Thru

RD 4

20 KTE

4 Squat Snatch +OHS (175/125)

5 Tire Flips + Hop Thru

Bulldog Alley Barbell WOD

Overhead Squat (2-2-2-2-2)

5×2 @ 90%

Core WOD

Metcon (No Measure)

50 P-Bar Pass Thrus

Monday 3/25/19

CrossFit Tall City – CrossFit

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Warm-up

Group Calisthenics (No Measure)

Group Calisthenics

WOD

Bench Press (1-1-1-1…)

Est. 1RM in 20 Min

Metcon (AMRAP – Rounds and Reps)

AMRAP in 12 Min:

4 DB Burpees (50/35)

5 DB Cleans (50/35)

6 DB Box Step Overs (50/35)(24/20)

1 Farmers Carry Around Box

Bulldog Alley Barbell WOD

Behind The Neck Jerk (1-1-1-1-1-1)

6×1 across as heavy as spossible.

Core WOD

Metcon (No Measure)

2:00 P-Bar L- Sit Holds

Friday 3/22/19

CrossFit Tall City – CrossFit

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Warm-up

Warm-up (No Measure)

Run 400m

X3

10 Bar Kips

10 Ninja Squats

10 Banded Thrusters

WOD

Crossfit Games Open 19.5 (Ages 16-54) (Time)

33-27-21-15-9 reps for time of:

Thrusters 95lb/65lb

Chest-to-bar pull-ups

Time cap: 20 minutes

Crossfit Games Open 19.5 Scaled (Ages 16-54) (Time)

33-27-21-15-9 reps for time of:

Thrusters 65lb/45lb

Jumping pull-ups

Time cap: 20 minutes

Thursday 3/21/19

CrossFit Tall City – CrossFit

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Warm-up

Warm-up (No Measure)

Group Head to Toe Mobility

Then

Warm up to Starting Clean Weight for WOD

WOD

Metcon (Time)

For Time:

9 Power Cleans (225/145)

3 Legless Rope Climbs

6 Power Cleans (235/165)

2 Legless Rope Climbs

3 Power Cleans (245/185)

1 Legless Rope Climb

Bulldog Alley Barbell WOD

Squat Clean (1-1-1-1-1-1-1-1-1-1)

EMOM for 10 Min @ 90 %

Core WOD

Metcon (No Measure)

50 Cal Ski

Then

100 Tire Strikes (50 per side)