11.1.18
Capstone CrossFit – CrossFit
Squat Snatch (EMOM 10)
Build up to no more than 90% of your 1 rep max
Metcon (Time)
5 Sets of 30
Medball Cleans 20/14
Rest as needed between sets
Make all 30 reps unbroken to go RX
Build up to no more than 90% of your 1 rep max
5 Sets of 30
Medball Cleans 20/14
Rest as needed between sets
Make all 30 reps unbroken to go RX
Warmup (10)
5 Rounds
100m Run
10 Burps
10 Squats
Core (10)
Class Choice
F.I.T. Test (5)
2 min ME of:
wall sit
then,
2 min ME of:
Barbell Strict Press
Partner AMRAP (18)
With A Partner…15 Minute AMRAP of:
100 Cal Row
90 Kettlebell Swings
80 Wallballs
70 Double Unders
60 Ball Slams
50 Box Jumps
40 Wall Donkeys
30 Mountain Climbers
20 Plate Ground to Overhead
10 Burpees
**EMOM 1 parter does 5 Burpees
Finisher
30 Push-Ups
**Start the workout at the bottom of the push-up. At 5 Seconds, Push-Up. alternate every 5 seconds unto the 30 reps are complete.
For time
1 Mile Run
30 Overhead Squats 135/95
30 Chest to Bar Pull-Ups
For time
1 Mile Run
30 Overhead Squats 95/65
30 Jumping Chest to Bar Pull-Ups
For time
30 Box Jump overs 30/24
30 Bumper Plate Burpees (45/25)
For time
30 Box Jump overs 24/20
30 Bumper Plate Burpees 25/10
3 Rounds
400m Row
7 Hang Squat Cleans
7 Shoulder to Overhead
185/125
3 Rounds
400m Row
7 Hang Squat Cleans
7 Shoulder to Overhead
185/125
3 Rounds
400m Row
7 Hang Squat Cleans
7 Shoulder to Overhead
135/95
Warmup
3 Rounds:
150m Run
10m Inch Worm
10 Lunges
10m Burpee Broad Jumps
10 Cat Cows
Core
Coaches Choice
Workout #1
27-21-15-9-6-3
Thrusters (45/35)
Kettlebell Swings
Burpees to a Plate
Plate Ground to Overhead
Workout #2
50-40-30-20-10
Abmat Sit-ups
Ball Slams
Warmup (10)
5 Rounds
100m Run
10 Burps
10 Squats
Core (10)
Class Choice
F.I.T. Test (5)
2 min ME of:
wall sit
then,
2 min ME of:
push-ups
Partner AMRAP (18)
With A Partner…15 Minute AMRAP of:
100 Cal Row
90 Kettlebell Swings
80 Wallballs
70 Double Unders
60 Ball Slams
50 Box Jumps
40 Wall Donkeys
30 Mountain Climbers
20 Plate Ground to Overhead
10 Burpees
**EMOM 1 parter does 5 Burpees
Finisher
Bring Sally up with Planks
100 Abmat Sit-ups
50 Burpees
25 Snatches 115/85
1000m Relay
25 Snatches 115/85
50 Burpees
100 Abmat Sit-ups
-Split reps as desired
-1k Run=2 laps around the building each
Warmup (15)
3 min row then
3 rounds:
12 box step ups
12 l/w wallballs
10m lunges
12 wall ball get ups
12 straight leg sit ups
Core (7)
Coaches Choice
AMRAP #1
12 min AMRAP
10 thrusters (45/35)
10 burpees over bar
20 KB swings
AMRAP #2
9 min AMRAP
15 wallballs (20/14)
15 ball slams
100m run
AMRAP #3
6 min AMRAP
5 pullups
10 pushups
15 squats
AMRAP #4
3 min AMRAP
30 mountain climbers
10 burpees
50-35-20
Wall Balls 20/14
Pull-Ups