Wednesday 11/21/18

CrossFit Tall City – CrossFit

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Warm-up

Warm-up (No Measure)

Bike :90

X3

10 Weighted Good Mornings

10 Squatting Pass Thrus

2 Sled Push

WOD

Deadlift

2 Max Rep Sets @ 72%

Metcon (AMRAP – Reps)

AMRAP in 10 Min:

Burpee Box Jumps (30/24)

Bulldog Alley Barbell WOD

Rest Day

Core WOD

Metcon (AMRAP – Reps)

AMRAP in 5 Min:

Tempo GH Sit-ups

Tuesday 11/20/18

CrossFit Tall City – CrossFit

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Warm-up

Warm-up (No Measure)

EMOM 10:

5 DB Deadlift

5 DB Cleans

5 DB Push-ups

WOD

Shoulder Press

2x Max Rep Sets @72%

Metcon (Time)

For Time:

10-9-8-7-6-5-4-3-2-1

Power Cleans (155/115)

Push Press (155/115)

Bulldog Alley Barbell WOD

Power Clean + Hang Power Clean (2-2-2-2-2)

5×2 as heavy as possible

Core WOD

Metcon (AMRAP – Reps)

AMRAP in 3 Min:

Med Ball Russian Twist

Monday 11/19/18

CrossFit Tall City – CrossFit

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Warm-up

Warm-up (No Measure)

EMOM 10:

5 Bar Kips

5 Air Squats

5 Jumping Lunges

WOD

Front Squat

2x Max Reps @72%

Back Squat

2x Max Reps @72%

Metcon (AMRAP – Rounds and Reps)

AMRAP in 12 Min:

6 Dual Hang KB Squat Cleans (53/35)

8 Dual KB Box Step Overs (53/35)

10 T2B

Bulldog Alley Barbell WOD

Overhead Squat

2x Max Reps @72%

Core WOD

Metcon (AMRAP – Reps)

3:00 Flutter Kicks

Friday 11/16/18

CrossFit Tall City – CrossFit

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Warm-up

Warm-up (No Measure)

EMOM 10:

5 Plate to Overhead

5 Squat Jumps

5 Push-ups

WOD

Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#

Clean and Jerk (1-1-1-1-1-1-1-1-1-1)

EMOM 10 @ 80%

Bulldog Alley Barbell WOD

Hang Clean (1-1-1-1-1-1-1-1-1-1)

EMOM 10 as heavy as possible.

Core WOD

Metcon (No Measure)

50 Candlesticks