Monthly Archives: September 2018

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) ScaledContinue reading “Saturday, 9/29/18”

Metcon Metcon (Time) 2 rounds for time of: 100-cal. row (total, switching every 25) 50 handstand push-ups (total) (20min)

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,Continue reading “Thursday, 9/27/18”

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)

Weightlifting Snatch (1RM) (20min) Overhead Squat (Work up to a heavy single) (8min) Metcon Metcon (Time) For time, 21-15-9 reps of Toe to bar Snatch 115/85 (15min)

Metcon Metcon (AMRAP – Reps) EMOM 7 5 Triple/Double Unders Attempts Post total successful reps for the score Metcon (Time) For time, 3 Rounds of 50 Med ball cleans 20/14″ 800m Run (30min)

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)Continue reading “Saturday, 9/22/18”

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) ScaledContinue reading “Friday, 9/21/18”

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.Continue reading “Thursday, 9/20/18”

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,Continue reading “Wednesday, 9/19/18”