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