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11.1.19

Capstone CrossFit – CrossFit

20.4

COMP: Crossfit Games Open 20.4 (Ages 16-54) (Time)

For time:

30 box jumps, 24 in/20 in

15 clean and jerks, 95 / 65lb

30 box jumps, 24 in /20 in

15 clean and jerks, 135 / 85 lb

30 box jumps, 24 in /20 in

10 clean and jerks, 185 / 115 lb

30 single-leg squats

10 clean and jerks, 225 / 145 lb

30 single-leg squats

5 clean and jerks, 275 lb / 175 lb

30 single-leg squats

5 clean and jerks, 315 lb / 205 lb

Time cap: 20 minutes

PERF: Crossfit Games Open 20.4 Scaled (Ages 16-54) (Time)

For time:

30 box jumps, 24 / 20 in.

15 clean and jerks, 65 / 35 lb

30 box jumps, 24 / 20 in.

15 clean and jerks, 95 / 55 lb

30 box jumps, 24 / 20 in.

10 clean and jerks, 115 / 75 lb

30 medicine-ball step-ups, 20 / 14 lb

10 clean and jerks, 135 / 95 lb

30 medicine-ball step-ups, 20 lb / 14 lb

5 clean and jerks, 155 / 115 lb

30 medicine-ball step-ups, 20 / 14 lb

5 clean and jerks, 185 / 135 lb

Time cap: 20 minutes

10.31.19

Capstone CrossFit – CrossFit

Metcon (Time)

4 Rounds

400m Run

25 Deficit Push -Ups 4″

25 Abmat Sit-Ups

10.30.19

Capstone CrossFit – CrossFit

Metcon (Time)

10 Rounds

100m Farmers Carry 53/35

25 Double Uders

7 Deadlifts 225/155

10.29.19

Capstone CrossFit – CrossFit

Deadlift (3-3-3-3-3 at 65-75% of your 1 Rep Max)

COMP: Metcon (AMRAP – Rounds and Reps)

AMRAP 11

5 Burpee Box Jump Over 24/20

4 Overhead Squats 135/95

3 Bar Muscle Ups

PERF: Metcon (AMRAP – Rounds and Reps)

AMRAP 11

6 Toes to Bar

5 Burpee Box Jump Over 24/20

4 Overhead Squats 95/65

10.28.19

Capstone CrossFit – CrossFit

Metcon (Time)

10 Rounds

10 Wall Ball 20/14

10 Pull-Ups

10.25.19

Capstone CrossFit – CrossFit

20.3

Crossfit Games Open 20.3 and 18.4 (Ages 16-54) (Time)

21 deadlifts 225/155 lb

21 handstand push-ups

15 deadlifts 225/155 lb

15 handstand push-ups

9 deadlifts 225/155 lb

9 handstand push-ups

21 deadlifts 315/205 lb

50-ft. handstand walk

15 deadlifts 315/205 lb

50-ft. handstand walk

9 deadlifts 315/205 lb

50-ft. handstand walk

Time cap: 9 minutes

Crossfit Games Open 20.3 and 18.4 Scaled (Ages 16-54) (Time)

21 deadlifts 135/95 lb

21 hand-release push-ups

15 deadlifts 135/95 lb

15 hand-release push-ups

9 deadlifts 135/95 lb

9 hand-release push-ups

21 deadlifts 185/135 lb

50-ft. bear crawl

15 deadlifts 185/135 lb

50-ft. bear crawl

9 deadlifts 185/135 lb

50-ft. bear crawl

Time cap: 9 minutes

10.24.19

Capstone CrossFit – CrossFit

COMP: Metcon (Time)

5 Rounds

15 Alternating Dumbbell Snatches 50/35

12 Pull-Ups

9m Handstand Walk

PERF: Metcon (Time)

5 Rounds

15 Alternating Dumbbell Snatches 35/20

12 Banded Pull-Ups

18m Bear Crawl

10.23.19

Capstone CrossFit – CrossFit

COMP: Metcon (Time)

21 @ 95/65

15 @ 135/95

9 @ 185/125

6 @ 225/155

3 @ 245/175

Bar Facing Burpees

Cleans

PERF: Metcon (Time)

21 @ 75/55

15 @ 95/65

9 @ 135/95

6 @ 155/105

3 @ 185/125

Bar Facing Burpees

Cleans

10.22.19

Capstone CrossFit – CrossFit

Snatch (3-3-3-3-3)

Build up to 80-85% of your 1 rep max snatch and do all 5 sets at that weight.

Reps are not touch and go.

COMP: Metcon (AMRAP – Rounds and Reps)

AMRAP 12

50 Double Unders

20 Sumo Deadlift High Pulls 75/55

20 Toes to Bar

20/14 Calorie Row

PERF: Metcon (AMRAP – Rounds and Reps)

AMRAP 12

50 Single Unders

20 Sumo Deadlift High Pulls 65/45

20 Leg Raises

20/14 Calorie Row

10.21.19

Capstone CrossFit – CrossFit

COMP: Metcon (Time)

4 Rounds

400m Run

14 Wall Balls 20/14

7 Ring Muscle Ups

PERF: Metcon (Time)

4 Rounds

400m Run

14 Wall Balls 14/10

14 Ring Dips