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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)

11.15.19

Capstone CrossFit – CrossFit

comp: Metcon (AMRAP – Rounds and Reps)

Metcon (AMRAP 20 – rounds and reps)

1 Round DT (12 Deadlift, 9 Hang power clean, 6 shoulder to OH 155/105)

3 Rounds Cindy (5 pullups, 10 pushups, 15 air squats)

perf: Metcon (AMRAP – Rounds and Reps)

Metcon (AMRAP 20 – rounds and reps)

1 Round DT (105/75)

3 Rounds Cindy (sub ring rows for pullups)

11.14.19 SWOD with Metcon

Capstone CrossFit – CrossFit

Front Squat (3-3-3-2-2-1)

comp: Metcon (Time)

3 RFT

10 power snatches (135/95)

50 double-unders

perf: Metcon (Time)

3 RFT

10 power snatches (95/65)

100 single-unders

11.13.19 Metcon

Capstone CrossFit – CrossFit

comp: Metcon (Time)

4 RFT

400 m Run

15 toe to bar

12 kettlebell swing (53/35)

9 OHS (115/85)

perf: Metcon (Time)

4 RFT

400 m run

15 leg raises

12 kettlebell swings (44/26)

9 OHS (75/55)

11.12.19 SWOD with Metcon

Capstone CrossFit – CrossFit

Snatch Balance + OHS

4 sets 1+2

2 sets 1+1

comp: Metcon (Time)

5 Rounds for Time

6 burpee bar muscle ups

9 devils press (50/35)
Use two dumbbells for devils press

perf: Metcon (Time)

5 Rounds

6 burpee pull ups

9 devils press (35/25)
Use two dumbbells for devils press

The Don

Capstone CrossFit – CrossFit

Comp: The Don (Time)

For time:

66 Deadlifts, 110#

66 Box jump, 24″

66 Kettlebell swings, 1.5 pood

66 Knees to elbows

66 Sit-ups

66 Pull-ups

66 Thrusters, 55#

66 Wall ball shots, 20#

66 Burpees

66 Double-unders
In honor of U.S. Marine Corporal Donald M. Marler, 22, of St. Louis, Missouri, died on June 6, 2010
To learn more about The Don click here

11.9.19 Partner WOD

Capstone CrossFit – CrossFit

Weightlifting

Bench Press (3×5, 2×3, 2×2)

Competitor’s Metcon

COMP: Metcon (Time)

With a Partner

80-60-40

DB Snatch (50/35)

Pull-Ups

*Rest 5 min

15 min AMRAP

10 Box Jump Overs

10 Burpees

10 Kness-to-Elbow

Open Workout 20.5

Capstone CrossFit – CrossFit

Competitor’s Metcon

Comp: Metcon (Time)

Open Workout 20.5- 20 min time cap

40 Ring Muscle Ups

80 Calorie Row

120 Wall Balls (20/14)

*Partition however you want