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IT’S GONNA SUCK SATURDAY

Capstone CrossFit – CrossFit

Competitor’s Metcon

Metcon (Time)

FOR TIME:

100 Power Cleans(155/105)

*Every 4 Minutes=20 Wall Balls(20/14)

(20 MIN CUT-OFF)

—REST 5 MINUTES—

10 MIN AMRAP:

10 Toes-To-Bar

10 Box Jump Overs(30/24)

10 Russian KB Swings(70/53)

*Alternate Movements

FRIDAY

Capstone CrossFit – CrossFit

Weightlifting

Back Squat (3×1)

3 Working Sets @95-100% of 1 Rep Max

Competitor’s Metcon

Metcon (Time)

21-15-9

Overhead Squats(95/65)

Pull-ups

Performance Metcon

Metcon (Time)

21-15-9

Overhead Squats(75/55)

Jumping Pull-ups


THURSDAY

Capstone CrossFit – CrossFit

Competitor’s Metcon

Metcon (Time)

FOR TIME:

50ft DB Front Rack Walking Lunge (2x50s/35s)

50 DB Deadlifts (2x50s/35s)

50ft DB Front Rack Walking Lunge (2x50s/35s)

50 DB Hang Cleans (2x50s/35s)

50ft DB Front Rack Walking Lunge (2x50s/35s)

Performance Metcon

Metcon (Time)

FOR TIME:

50ft DB Front Rack Walking Lunge (2x35s/20s)

50 DB Deadlifts (2x35s/20s)

50ft DB Front Rack Walking Lunge (2x35s/20s)

50 DB Hang Cleans (2x35s/20s)

50ft DB Front Rack Walking Lunge (2x35s/20s)


WEDNESDAY

Capstone CrossFit – CrossFit

Weightlifting

Clean and Jerk (1)

Every Minute on the Minute x 10 sets

Competitor’s Metcon

Metcon (Time)

FOR TIME:

5-4-3-2-1

Rope Climb

10-15-20-25-30

Handstand Push-ups

Performance Metcon

Metcon (Time)

FOR TIME:

10-8-6-4-2

Strict Pull-ups(Banded)

10-15-20-25-30

Kettlebell Press(2x35s/26s)


TUESDAY

Capstone CrossFit – CrossFit

Competitor’s Metcon

Metcon (3 Rounds for reps)

15 MINUTE AMRAP:

0:00-5:00

3 Power Snatches(115/85)

10 Cal Row

20 Unbroken Double Unders

5:00-10:00

2 Power Snatches(135/95)

10 Cal Row

20 Unbroken Double Unders

10:00-15:00

1 Power Snatch(155/105)

10 Cal Row

20 Unbroken Double Unders

Performance Metcon

Metcon (3 Rounds for reps)

15 MINUTE AMRAP:

0:00-5:00

3 Power Snatches(75/55)

10 Cal Row

40 Unbroken Single Unders

5:00-10:00

2 Power Snatches(95/65)

10 Cal Row

40 Unbroken Single Unders

10:00-15:00

1 Power Snatch(115/85)

10 Cal Row

40 Unbroken Single Unders


MONDAY

Capstone CrossFit – CrossFit

Weightlifting

Power Clean+Push Press (1+3)

Build To A Heavy Set for Complex

Competitor’s Metcon

Metcon (5 Rounds for time)

FOR TIME:

Every 4 Minutes x 5 Sets(20 Minutes)

400m Run

7 Front Squats(185/125)

*Rest Remainder of 4 Minutes

Performance Metcon

Metcon (5 Rounds for time)

FOR TIME:

Every 4 Minutes x 5 Sets(20 Minutes)

400m Run

7 Front Squats(135/95)

*Rest Remainder of 4 Minutes


IT’S GONNA SUCK SATURDAY

Capstone CrossFit – CrossFit

Competitor’s Metcon

Metcon (Time)

FOR TIME:

800m Run (together)

80 Cal Row

80 Burpee Box Jump Over (24/20)

80 Overhead Squats(95/65)

80 GHD Sit-ups

80 Overhead Squats(95/65)

80 Burpee Box Jump Over (24/20)

80 Cal Row

800m Run (together)


FRIDAY

Capstone CrossFit – CrossFit

Competitor’s Metcon

Holleyman (Time)

30 Rounds for time of:

5 Wall-Ball Shots, 20# /14#

3 Handstand Push-ups

1 Power Clean, 225#/ 155#
In honor of U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, MT, was killed on August 30, 2004
To learn more about Holleyman click here

Performance Metcon

Metcon (Time)

30 Rounds for time of:

5 Wall-Ball Shots (14/8)

3 Box Handstand Push-ups

1 Power Clean (185/125)


THURSDAY

Capstone CrossFit – CrossFit

Competitor’s Metcon

Metcon (Time)

150 Double Unders

—THEN—

30-20-10

DB Box Step-ups(50/35)

2x Abmat Sit-ups

—THEN—

150 Double Unders

Performance Metcon

Metcon (Time)

300 Single Unders

—THEN—

30-20-10

DB Box Step-ups(35/20)

2x Abmat Sit-ups

—THEN—

300 Single Unders


WEDNESDAY

Capstone CrossFit – CrossFit

Weightlifting

Power Clean+Hang Power Clean (1+1)

Build To A Heavy Complex

Competitor’s Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 5:

5 Thrusters(115/85)

10 Chest-To-Bar

—REST 2 MIN—

AMRAP 5:

5 Squat Clean Thrusters(115/85)

5 Bar Muscle Ups

Performance Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 5:

5 Thrusters(95/65)

10 Strict Pull Ups

—REST 2 MIN—

AMRAP 5:

5 Squat Clean Thrusters(95/65)

5 Hip Kips