Saturday, 9/29/18

Metcon

Metcon (Weight)

1-rep-max* complex of:
Deadlift / hang clean / hang clean and jerk

(10min)

Metcon (Time)

For time:
30 synchronized toes-to-bars
40 synchronized single-arm dumbbell snatches
50 synchronized dumbbell box step-overs
40 synchronized single-arm dumbbell snatches
30 synchronized toes-to-bars
Men use 50-lb. dumbbells, 24-in. box
Women use 35-lb. dumbbells, 20-in. box

(15min)
Scaled
For time:
30 synchronized hanging knee-raises
40 synchronized single-arm dumbbell snatches
50 synchronized dumbbell box step-overs
40 synchronized single-arm dumbbell snatches
30 synchronized hanging knee-raises
Men use 35-lb. dumbbells, 20-in. box
Women use 20-lb. dumbbells, 20-in. box

Thursday, 9/27/18

Weightlifting

Shoulder Press (Find 1RM)

(15min)

Metcon

Metcon (Time)

10-9-8-7-6-5-4-3-2-1 reps each* of:
Bar muscle-ups
Squat snatches
* Athletes work one at a time, alternating after each
round.
Men use a 95-lb. barbell
Women use a 65-lb. barbell

(20min)

Scaled
10-9-8-7-6-5-4-3-2-1 reps each* of:
Chin-over-bar pull-ups
Squat snatches
* Athletes work one at a time, alternating after each
round.
Men use a 65-lb. barbell
Women use a 45-lb. barbell

Wednesday, 9/26/18

Weightlifting

Clean (Find 1RM)

(20min)

Metcon

Metcon (Time)

Three rounds for time of:
15 Chest to bar pull-ups
20 Burpees
15 Sumo-deadlift high-pull 95/65

(15min)

Metcon (No Measure)

NFT
2 Rounds of
10 Barbell rollout
10 Hanging leg raise
60sec Plank hold

(10min)

Saturday, 9/22/18

Metcon

Metcon (Time)

As teams of 2,
21-15-9 reps for time of:
Synchronized pull-ups
Synchronized deadlifts
Men use 225 lb.
Women use 155 lb.
Time cap: 45 minutes
Tiebreak: None

(45min)
Scaled:
Synchronized jumping pull-ups
Synchronized deadlifts
Men use 135 lb.
Women use 95 lb.
https://games.crossfit.com/workouts/teamseries/2018/3

Metcon (Time)

As teams of 2,
50 double-unders (each)
50-ft. synchronized overhead lunge
M 50-lb. dumbbell
F 35-lb. dumbbell
Time cap: 15 minutes
Tiebreak: None

(15min)
Scaled:
50 single-unders (each)
50-ft. synchronized overhead lunge
M 35-lb. dumbbell
F 20-lb. dumbbell
https://games.crossfit.com/workouts/teamseries/2018/4

Friday, 9/21/18

Weightlifting

Clean Pull (@(90%+16.5#)x3x4)

(20min)
3 Clean pulls @90% of 1RM C&J + 16.5#

Metcon

Metcon (Time)

For time:
20 synchronized squat cleans, 135 / 95 lb.
20 synchronized squat cleans, 185 / 125 lb.
20 synchronized squat cleans, 225 / 155 lb.
Time cap: 7 minutes
Tiebreak: Time after every 20 reps

(7min)
Scaled
20 synchronized squat cleans, 95 / 65 lb.
20 synchronized squat cleans, 135 / 95 lb.
20 synchronized squat cleans, 155 / 105 lb.
https://games.crossfit.com/workouts/teamseries/2018/2

Thursday, 9/20/18

Weightlifting

Back Squat (@(80%+16.5#)x3x5)

(20min) Minimum 2 minutes break between working sets

Metcon

Metcon (AMRAP – Reps)

As team of 2,
AMRAP 7
Synchronized Burpees

https://games.crossfit.com/workouts/teamseries/2018/1

1.Each burpee must be performed perpendicular to and facing
the barbell. The athlete’s head cannot be over the barbell. The
chest and thighs touch the ground at the bottom. To ensure the
athletes remain perpendicular to the barbell on each rep, the
center of each athlete’s chest must be on the line, and the feet
and hands must be straddling the line. Both athletes’ chests
must be on the floor at the same time for the rep to count.
In the Rx’d division, stepping backward or forward is not
permitted. Each athlete’s feet must jump back when getting
down on the floor and jump forward when standing up. In
the scaled division, stepping backward and forward will be
permitted.
2.The athletes must jump over the barbell from both feet and
land on both feet to complete the rep. Single-footed jumping
or stepping over is not permitted in the Rx’d division.
In the scaled division, stepping over the barbell will be
permitted.
3. The next rep will begin on the opposite side, facing the
barbell.

Wednesday, 9/19/18

Weightlifting

Clean and Jerk (@92%x(2+1)x1)

(15min)
1 Round of 2 Full squat cleans + 1 Split Jerk@92% of 1RM C&J

Metcon

Bowen (Time)

3 Rounds for time of:
800m Run
7 Deadlifts, 275#
10 Burpee Pull-ups
14 single arm KB Thrusters 53# (7 each arm)
20 Box Jumps, 24″

In honor of Captain Jeffrey Bowen, of Alexander, North Carolina, died July 28, 2011. The 37-year-old was a 13-year veteran of the Asheville Fire Department.
To learn more about Bowen click here
(35min)
Deadlift 275/195
KB Thrusters 53/35
Box Jump 24/20