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11.29.19

Capstone CrossFit – CrossFit

comp: Metcon (AMRAP – Reps)

Metcon

0-7 Minutes

21-15-9

Burpee to 6″ Target

15-12-9

Power Cleans (155/105)

7-14 Minutes

15-12-9

Bar Facing Burpees

12-9-6

Thrusters (155/105)

14-21 Minutes

12-9-6

Burpee Box Jump Over

9-6-3

Power Snatch (155/105)
Athlete can rest until the next 7 minutes starts if all reps are completed in previous 7 minutes. If reps are not completed in time, move on to next 7 minutes. **Score is total number of reps completed in 21 minutes.

perf: Metcon (AMRAP – Reps)

Metcon

0-7 Minutes

21-15-9

Burpee to 6″ Target

15-12-9

Power Cleans (115/85)

7-14 Minutes

15-12-9

Bar Facing Burpees

12-9-6

Thrusters (115/85)

14-21 Minutes

12-9-6

Burpee Box Jump Over

9-6-3

Power Snatch (115/85)
Athlete can rest until the next 7 minutes starts if all reps are completed in previous 7 minutes. If reps are not completed in time, move on to next 7 minutes. **Score is total number of reps completed in 21 minutes.

11.27.19 SWOD & Metcon

Capstone CrossFit – CrossFit

Overhead Squat (5-4-3-2-1)

Take from the rack

comp: Metcon (AMRAP – Rounds and Reps)

AMRAP 12

6 Muscle-ups

6 Deadlift (225/155)

12 Toe to Bar

12 KB Swings (53/35)

perf: Metcon (AMRAP – Rounds and Reps)

AMRAP 12

6 Pull-ups & Ring dips

6 Deadlift (185/125)

12 Leg raises

12 KB Swings (44/26)

11.26.19 SWOD & Metcon

Capstone CrossFit – CrossFit

Squat Clean + Front Squat + Jerk

Every 30 seconds for 5 minutes, perform one complex

comp: Metcon (Time)

Metcon (Time)

60 Wall Ball

50 Alt DB snatch (50/35)

40 Cal Row

30 Box Jumps (30/24)

20 Back Squat (155/105)

10m Unbroken Handstand Walk

perf: Metcon (Time)

Metcon (Time)

60 Wall Ball

50 Alt DB snatch (35/25)

40 Cal Row

30 Box Jumps (24/20)

20 Back Squat (105/85)

20m Bear Crawl

11.25.19

Capstone CrossFit – CrossFit

Josh (Time)

21 Overhead Squats, 95#

42 Pull-ups

15 Overhead Squats, 95#

30 Pull-ups

9 Overhead Squats, 95#

18 Pull-ups
In honor of SSG Joshua Hager, United States Army, was killed Thursday February 22 2007 in Ar Ramadi, Iraq.
To learn more about Josh click here

11.23.19 Partner WOD

Capstone CrossFit – CrossFit

comp: Metcon (Time)

For Time:

200 thrusters (95/65)

150 pull-ups

100 deadlifts (225/155)

50 strict HSPU

Buy-out:

1 mile partner run

perf: Metcon (Time)

For Time:

200 thrusters (65/45)

150 ring rows

100 deadlifts (155/115)

50 strict press (44/26)

Buy-out:

1 mile partner run

11.21.19 Metcon

Capstone CrossFit – CrossFit

comp: Metcon (AMRAP – Rounds and Reps)

AMRAP 7

7 cal row

7 KB swings (70/53)

Rest 3 minutes, then repeat AMRAP

perf: Metcon (AMRAP – Rounds and Reps)

AMRAP 7

7 cal row

7 KB swings (53/35)

Rest 3 minutes, then repeat AMRAP

11.20.19 EMOM

Capstone CrossFit – CrossFit

comp: Metcon (Weight)

EMOM 30 minutes

Even min: 1 squat snatch

Odd min: 20 double unders

perf: Metcon (Weight)

EMOM 30 minutes

Even min: 1 squat snatch

Odd min: 40 single unders

11.19.19 Skillwork & Metcon

Capstone CrossFit – CrossFit

HSPU 15 minutes

3 sets: shoulder tap

3 sets: freestand march

Max set HSPU

Max set HSPU

comp: Metcon (Time)

3 RFT

250m run

21 toe to bar

15 air squat

9 ring dips

perf: Metcon (Time)

3 RFT

250m run

21 leg raises

15 air squats

9 banded ring dips

11.18.19 SWOD & Metcon

Capstone CrossFit – CrossFit

Back Squat (5, 2, 2, 2, 2, 2)

comp: Metcon (AMRAP – Reps)

AMRAP 10

1, 2, 3, 4, 5, …

Burpees

Squat Clean (155/105)

perf: Metcon (AMRAP – Reps)

AMRAP 10

1, 2, 3, 4, 5,…

Burpees

Squat Clean (105/75)