Build to a heavy set of 3

Snatch Balance : 3 Rep Max

Record your best Snatch Balance 3 rep max lift. Only include the heaviest 3 rep, do not include sets prior to it.

Build up to a heavy set of 3 within 5 sets

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2019 CrossFit Games Event 1 - First Cut

4 rounds for time of: Run, 400 m 3 Legless Rope Climbs 7 Squat Snatches, 185/130 lbs Time cap: 20 mins

Competition: Regular Rope Climbs or Scaled Reps 155/105# Performance: Partial Rope Climbs or Strict GTS 2x1 95-135/65-95# Scale run if needed Fitness: GTS 3x1 Find Weight Scale run if needed

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Nothing assigned for September 17, 2019

Find a heavy single for the day

Box Squat : 1 Rep Max

Record your best Box Squat 1 rep max lift. Only include the heaviest 1 rep, do not include sets prior to it.

3 Attempts to find a heavy single for the day

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Build to a heavy single for the day

Push Press : 1 Rep Max

Record your best Push Press 1 rep max lift. Only include the heaviest 1 rep, do not include sets prior to it.

3 Attempts to find a heavy single for the day

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2019 CrossFit Games Event 1 - First Cut

4 rounds for time of: Run, 400 m 3 Legless Rope Climbs 7 Squat Snatches, 185/130 lbs Time cap: 20 mins

Competition: Regular Rope Climbs or Scaled Reps 155/105# Performance: Partial Rope Climbs or Strict GTS 2x1 95-135/65-95# Scale run if needed Fitness: GTS 3x1 Find Weight Scale run if needed

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FT: GHD Sit-ups, Sandbag Bear Hug Carries, GHD Sit-ups and 3 more

For time: 30 GHD Sit-ups Sandbag Bear Hug Carry, 150/100 lbs, 300 ft 20 GHD Sit-ups Sandbag Bear Hug Carry, 150/100 lbs, 200 ft 10 GHD Sit-ups Sandbag Bear Hug Carry, 150/100 lbs, 100 ft

Goal: Sub 10 min * Adjust the weight of the Sandbag as needed. Do less GHDSU if needed or sub with GHD Crunches or Abmat Sit-Ups

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STRENGTH

"Tabata" - Mountain Climbers, Jumping Air Squats and Hollow Hold To Tucks : 9 x 20 secs / 10 secs

Tabata Mountain Climber Tabata Jumping Air Squat Tabata Hollow Hold To Tuck The Tabata interval is 20 secs of work followed by 10 secs of rest for 9 intervals. Tabata score is the total reps performed in all of the intervals.

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WOD

3 RFT: Slam Balls, Dumbbell Thrusters and 400 m

3 rounds for time of: 20 Slam Balls 20 Dumbbell Thrusters, 35/25 lbs Run, 400 m

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