Friday Sept 13

Friday Sept 13 – 27

20 Rounds

6 Toes to bar

6 Pistols

6 Dumbbell snatches 50/35


Today’s met-con is an exercise in sustained intensity. The goal is to remain consistent, Advanced athletes should use this as an opportunity to work on their transitions.


Scaling for Intensity

  • Toes to Bar → V-Up → Jack Knife → Sit Up → Anchored Sit Up
  • Pistol → Step Back Lunge → Rig Assisted
  • Dumbbell Snatch → Russian KB Swing

Thursday Sept 12

Thursday Sept 12 – 26

A: 2018 Team Series workout 3


Synchronized Pull Ups

Synchronized Deadlift 225/155


B: At the 10 Minute Mark

10 Minutes to Find a Max

Hang Squat Snatch


Yesterday’s odd movements got you down? Come in for a blast of classic competitive CrossFit with a partner couplet and max lift. There is a lot to get through today, so come prepared! The goal is to blast through the met-con and hit something heavy on the hang squat snatch.


Scaling for Intensity

  • Synchro Pull Up → Syncro Jumping Pull Up → Synchro Ring Row
  • Deadlift → Reduce Weight → Reduce Distance
  • Hang Squat Snatch → Hang Power Snatch + Overhead Squat