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12.6.19

Capstone CrossFit – CrossFit

comp: Metcon (Time)

300 Double-unders

300-ft one-armed OH DB walking lunge (50/35)

100 one-armed DB hang clean and jerks

(50/35)

100 cal row

**partition reps as desired

perf: Metcon (Time)

300 Jump rope

300-ft one-armed OH DB walking lunge (35/25)

100 one-armed DB hang clean and jerks (35/25)

100 cal row

**partition reps as desired

12.5.19 SWOD & Metcon

Capstone CrossFit – CrossFit

SWOD: Metcon (Weight)

EMOM 10

2 Cleans + 1 Jerk

*does not need to be touch and go, log heaviest weight

comp: Karen (Time)

For Time:
150 Wall-Ball Shots, 20# / 14#

perf: Karen (Time)

For Time:

150 Wall-Ball Shots 14/10

12.4.19 AMRAP

Capstone CrossFit – CrossFit

comp: Metcon (AMRAP – Rounds and Reps)

AMRAP 20

9 Toe to Bar

12 Push Press (115/85)

15 Box Jumps (24/20)

perf: Metcon (AMRAP – Rounds and Reps)

AMRAP 20

9 Leg Raises

12 Push Press (85/55)

15 Box Jumps (24/20)

12.3.19 SWOD & Metcon

Capstone CrossFit – CrossFit

Deadlift (5-5-5-5-5)

comp: Metcon (Time)

5 Rounds for Time

5 Deadlifts (315/225)

10 Bar-facing Burpees

perf: Metcon (Time)

5 Rounds for Time

5 Deadlifts (225/155)

10 Bar-facing Burpees

12.2.19 AMRAP

Capstone CrossFit – CrossFit

comp: Metcon (AMRAP – Rounds and Reps)

AMRAP 7

1-2-3…

Ring Muscle Up

Squat Snatch (135/95)

Rest 3:00

AMRAP 7

1-2-3…

Bar Muscle Up

Power Snatch (135/95)

perf: Metcon (AMRAP – Rounds and Reps)

AMRAP 7

1-2-3…

Pull-up/Ring dip combo

Squat Snatch (115/75)

Rest 3:00

AMRAP 7

1-2-3…

Toe to Bar

Power Snatch (115/75)