Tuesday 12/18/18

CrossFit Tall City – CrossFit

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Warm-up

Warm-up (No Measure)

Run 400m

X3

10 Pass Thrus

10 Banded Presses

10 KBS

WOD

Shoulder Press

2 Max Rep Sets @ 80%*

Once you hit your max reps on shoulder press, continue for additional max reps with push press.

Metcon (AMRAP – Rounds and Reps)

AMRAP in

16 Min

200m Run

10 HSPU’s

10 KB SDHP (53/35)

10 Pull-ups

Bulldog Alley Barbell WOD

Power Clean (1-1-1-1-1-1-1-1-1-1)

EMOM 10 @ 90%

Core WOD

Metcon (No Measure)

3 Rounds

30 Cal Ski

30 GH Hip Extensions

Monday 12/17/18

CrossFit Tall City – CrossFit

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Warm-up

Warm-up (No Measure)

100 Dubs

Then

5 Rounds

5 Bar Kips

6 Jumping Lunges

7 Air Squats

WOD

Front Squat

2 Max Rep Sets @ 80%

Back Squat

2 Max Rep Sets @ 80%

Metcon (Time)

For Time:

3-6-9-12-9-6-3

Squat Clean (135/95)

Bar Over Burpees

Bulldog Alley Barbell WOD

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

Est. Heavy Single for the day for the rack.

Core WOD

Metcon (No Measure)

100 Plank Ups

12/14/18

CrossFit Tall City – CrossFit

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Warm-up

Group Calisthenics (No Measure)

Group Calisthenics

WOD

“Heavy Grace” (Time)

For Time:

30 Clean & Jerk (225/155)

Bulldog Alley Barbell WOD

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

EMOM 10 as heavy as possible

Core WOD

Metcon (No Measure)

100 Ab Mat Sit-ups

75 Pike Sit-ups

50 Ninja Sit-ups

Thursday 12/13/18

CrossFit Tall City – CrossFit

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Warm-up

Warm-up (No Measure)

30 Mtn. Climbers (Slow)

100 Jumping Jacks

Then

Burgener Warm-up

PVC

Barbell

WOD

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

EMOM 20 gradually working up to as heavy as possible from the rack.

Metcon (Time)

For Time:

400m Run

30 Hang Snatch (95/65)

400m Run

Bulldog Alley Barbell WOD

Overhead Squat

2 Max Rep Sets @ 70%

Core WOD

Metcon (No Measure)

50 GH Sit-ups

50 GH Hip Extensions

50 GH Swimmers