WOD

FRIDAY

CrossFit Tall City – CrossFit

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Warm-up

Warm-up (No Measure)

100 Dubs or 3 Min Practice:

X3

10 Bar Kips

8 Squatting Pass Thrus

6 PVC Angel Drops

Then

Bergener Warm-up

WOD

Metcon (Time)

FOR TIME:

30 KBS (53/35)

15 Power Snatch (95/65)

30 KBS (53/35)

15 Power Snatch (115/75)

30 KBS (53/35)

15 Power Snatch (135/95)

30 KBS (53/35)

15 Power Snatch (155/115)

Bulldog Alley Barbell WOD

Push Jerk (2-2-2-2-2)

5×2 @ 90% from rig

Core WOD

Metcon (No Measure)

5:00 Loaded KB Wall Sits

THURSDAY

CrossFit Tall City – CrossFit

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Warm-up

Warm-up (No Measure)

Ski 300m

X3

10 Samson Stretch

10 KB Explosive Deadlifts

10 Inch Worm

WOD

Metcon (AMRAP – Reps)

Every 4:00 for 4 Rds for AMRAP:

run 400m

30 Jumping Lunges

With Remaining Time

Max Reps SDHP (95/65)

Bulldog Alley Barbell WOD

Squat Clean (3-3-3…)

Est. 3RM

Core WOD

Metcon (No Measure)

2 Rds

50 Banded Obliques Per Side

WEDNESDAY

CrossFit Tall City – CrossFit

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Warm-up

Warm-up (No Measure)

Run 400m

X3

10 Alt. DB Strict Press

10 Squat Jumps

10 Ring Row

WOD

Metcon (Time)

3 Rds for Time:

10 Push Press (BW/.75BW)

10 Back Squat (BW/75BW)

3 Legless Rope Climbs

Bulldog Alley Barbell WOD

Rest Day

Core WOD

Metcon (No Measure)

3 Rds

1:00 AMRAP of GH Kayaks

Rest 1:00

TUESDAY

CrossFit Tall City – CrossFit

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Warm-up

Warm-up (No Measure)

Bike :90

X3

10 Banded Good Mornings

10 Lunging Pass Thrus

10 DB Cleans

WOD

Deficit Deadlift (3-3-3)

3×3 across (standing on a single plate) (20 min)

Then

Metcon (AMRAP – Rounds and Reps)

AMRAP in 12 Min:

25 Single Unders

20 Double Unders

15 Power Cleans (155/115)

10 T2B

Bulldog Alley Barbell WOD

Snatch Pull (2-2-2-2-2)

5×2 @ 105%

Core WOD

Metcon (No Measure)

100 (per person)

Partner Med Ball Sit-ups

MONDAY

CrossFit Tall City – CrossFit

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Warm-up

Group Calisthenics (No Measure)

Group Calisthenics

WOD

Metcon (Time)

3 Rds for Time:

30 Lateral Burpee Box Hop Overs (24/20)

20m HS Walk

10 Muscle-ups (5 Ring/5 Bar)

Bulldog Alley Barbell WOD

Good Mornings (3-3-3-3)

4 heavy sets of 3 across.

Core WOD

Metcon (No Measure)

3 Rds

1:00 Banded Plank

Rest 2:00