FRIDAY 4/19/19

CrossFit Tall City – CrossFit

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Warm-up

Group Calisthenics (No Measure)

Group Calisthenics

WOD

Metcon (Time)

4 Rounds for Time:

50 Dubs

20 GH Sit-ups

20 Alt. DB Snatch (50/35)

1 Lap Around Box DB Waiters Carry (50/35)

Bulldog Alley Barbell WOD

Snatch (1-1-1-1-1-1-1-1-1-1)

EMOM 10 @ 75%

Core WOD

Metcon (No Measure)

3:00 Chinese Plank

THURSDAY 4/18/19

CrossFit Tall City – CrossFit

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Warm-up

Warm-up (No Measure)

100 Dubs or 3 Min Practice

X3

10 Bar Kips

10 Slam Balls

10 Inch Worm

WOD

Metcon (Time)

FOR TIME:

40 Cal Bike

40 Pull-ups

30 Cal Row

30 C2B Pull-ups

20 Cal Ski

20 Bar Muscle-ups

Bulldog Alley Barbell WOD

Deadlift (3-3-3-3-3)

5×3 @ 75%

Core WOD

Metcon (No Measure)

200′ Roving Planks

WDNESDAY 4/17/19

CrossFit Tall City – CrossFit

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Warm-up

Warm-up (No Measure)

Bike :90

X3 w/barbell

5 Toe Touch

5 Hang Cleans

5 Front Squats

5 Split Jerks

WOD

Split Jerk (2-2-2-1-1-1-1)

Est. Heavy Single in 20 min.

COMPLEX LEVEL 9 (1-1-1-1…)

5 Deadlifts

3 Hang Cleans (any style)

1 Shoulder to Overhead
Find Heavy Single of this Complex in 15 Min.

Bulldog Alley Barbell WOD

Rest Day

Core WOD

Metcon (No Measure)

100 Hollow Rocks

100 Supermans

TUESDAY 4/16/19

CrossFit Tall City – CrossFit

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Warm-up

Warm-up (No Measure)

Ski 300m

X3

10 GH Hip Extensions

10 Squat Jumps

10 Broad Jumps

WOD

1 Mile Run (Time)

Vested (20/14)

Metcon (AMRAP – Reps)

AMRAP in 12 Min after 1 Mile Run:

4 Alternating Pistols

4 Box Jump Overs (24/20)
Rest 6:00

Then

1-Mile Run (Time)

Max Effort 1-Mile Run

Metcon (AMRAP – Reps)

AMRAP in 12 Min after 1 Mile Run:

4 Air Squats

4 Box Jumps (30/24)

Bulldog Alley Barbell WOD

Hang Squat Clean (2-2-2-2-2-2-2-2-2-2)

EOMOM 10 touch n go working up to a heavy double.

Core WOD

Metcon (AMRAP – Reps)

AMRAP in 3 Min:

GH Sit-ups

MONDAY 4/15/19

CrossFit Tall City – CrossFit

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Warm-up

Warm-up (No Measure)

Run 400m

X3

10 Ring Row

10 Groiners

10 KBS

WOD

Metcon (Time)

STAIRWAY TO HEAVEN

For Time:

3/2 -3/2-3/2

Legless Rope Climb/Rope Climb

15-12-9

Devil’s Press (50/35)

Bulldog Alley Barbell WOD

Shoulder Press (2-2-2-2-2)

5×2 as heavy as possible across.

Core WOD

Metcon (No Measure)

100 Sledge to Tire Strikes (50 per side)