180924

September 23, 2018
180924

Skill
Front Squat (6 x 3)

Metcon
Metcon (Time)
*15*12*9*6*3*
Shoulder to overhead
*200m run

L1: 45/35
L2: 105/75
L3: 135/95

*Start and end with 200m run*

180922

September 21, 2018
180922

Metcon
Horton (Time)
9 rounds for time with a partner of:
9 bar muscle-ups
11 clean and jerks, 155 lb.
50-yard buddy carry

Share the work with your partner however you choose with only one person working at a time. If you can’t find a partner, perform 5 reps of each exercise per round and find a heavy sandbag to carry.
U.S. Army Spc. Christopher D. Horton, of Collinsville, Oklahoma, died Sept. 9, 2011, in Zurmat District, Afghanistan, of wounds sustained when enemy forces attacked his unit with small-arms fire. The 26-year-old was assigned to 1st Battalion, 279 Infantry Regiment, 45th Infantry Brigade Combat Team, Oklahoma National Guard. Horton is survived by his wife, Jane; parents David and Cherie; brother, Nicholas; sister, Tenley; and many other friends and family.

Scale:
For bar muscle up: 9 jumping bar muscle up or 18 pull-up/ring row
For buddy carry: sub sand bag carry
Scale clean & jerk weight as appropriate.

180921

September 20, 2018
180921

Skill
Split Press (6 x 4)
Press from Split Stance

Metcon
Metcon (Time)
For time:
21*18*15*12*9
Deadlift
HSPU
30 DU  

L1: 45/35+; DB push press
L2: 205/135
L3: 225/155

180920

September 19, 2018
180920

Skill
Overhead Squat (5 x 3)

Metcon
Metcon (Time)
5 rounds for time:
6 hang squat snatch
12 pull-up
15 wallball

L1: 45/35, power snatch or DB snatch (6/6)
L2: 95/65
L3: 135/95

180919

September 18, 2018
180919

Metcon
Metcon (Time)
10 minute AMRAP:
10 D-ball squat
12 box jump over
200m bike-erg (90/80 RPMs)

Rest 5 minutes

Metcon (Time)
7 rounds for time:
200m run (20 reps)
2 rope climb
12 burpee to plate

180918

September 17, 2018
180918

Skill
Strict Press (6 x 4)
5 x 10 hip ext or bar good morning

Metcon
Metcon (Time)
4 rounds for time:
300m row
15 back squat
5/3 ring m-up

L1: 10 dips; 45/35+
L2: 5/3 m-up; 115/85
L3: 8/6 m-up; 135/95

180917

September 16, 2018
180917

Metcon
Fran (Time)
21-15-9
Thrusters, 95# / 65#
Pull-ups

10 minute cap.

Rest 10 minutes.

1-Mile Run (Time)
Max Effort 1-Mile Run

Rest 5-7 minutes
400m Farmer’s Carry (Time)
L1: B/P
L2: G/Y
L3: R/G

180915

September 14, 2018
180915

Metcon
Crossfit Games Open 18.1 (Ages 16-54) (AMRAP – Reps)
Complete as many rounds as possible in 20 minutes of:

8 Toes-to-bars
10 Dumbbell Hang C&J 50/35 lb
14/12-Cal Row

180914

September 13, 2018
180914

Skill
Back Squat (1×10 @50%; 1×8 @60%; 1x6x @70%; 2×4 @ 80%; 2×1@90%)

Metcon
Metcon (AMRAP – Rounds and Reps)
16 minute AMRAP:
100 farmer carry (20 reps)
12 burpees over box
15 deadlift
L1: 45/35
L2: 205/135; G/Y
L3: 225/155; R/G

180913

September 12, 2018
180913

Skill
Sumo Deadlift (6 x 2)

Metcon
Metcon (Time)
4 round for time:
5/3 ring muscle up
10 bench press
400m run

L1: DB bench press; 12 dips
L2: 135/75
L3: 185/125; 8/6 muscle up