Month: February 2020

Capstone CrossFit – CrossFit

Metcon (Time)

Partner WOD:

200 Box Jump Overs (24/20)

150 Wall Balls (20/14)

100 Ground to Overhead (100/70)

75 Burpees over the Bar

50 Pull-ups

Buy In/Cash out: 25ft. Handstand Walk (each)

Capstone CrossFit – CrossFit

Lift: Overhead Squat

3RM – build to heaviest set

Nancy (Time)

5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#

Capstone CrossFit – CrossFit

Metcon (Time)

3 Rounds

1:00 KBS

1:00 KB Goblet squats

1:00 KB Sumo DL High Pull

1:00 KB Snatches

1:00 Rest

Comp: KB (53/35)

Perf: KB (44/26)

Capstone CrossFit – CrossFit

Comp: Metcon (Time)

2 Rounds For Time:

20 Push Presses (115/85)

30 Single Dumbbell Box Step-ups

40 Burpees

50/35 Calorie Row

Dumbbell: 50/35

Box: 24″/20″

Capstone CrossFit – CrossFit

Lift: Temp Front Squats (3×3 tempo)

3 seconds down

3 seconds at the bottom

1 second up

Comp: Metcon (Time)

21-15-9

Hang Squat Clean (95/65)

Bar Facing Burpees

Weightlifting

Capstone CrossFit – CrossFit

Competitor’s Metcon

Comp: Metcon (Time)

5 Rounds

50 Double unders

10 chest to bar pull-ups

10 toes to bar

10 ring dips

Capstone CrossFit – CrossFit

Competitor’s Metcon

Metcon (Time)

FOR TIME:

400m Partner Run

100 Bar Facing Burpees

400m Partner Run

75 DB Snatch(50/35)

400m Partner Run

50 Devils Press(50/35)

400m Partner Run

25 Muscle Ups

Capstone CrossFit – CrossFit

Competitor’s Metcon

Metcon (AMRAP – Rounds and Reps)

GEORGIE

AMRAP 21:

7 Burpees

11 Push-ups

22 Kettlebell Swings(53/35)

*Buy-in=(65 Abmat Sit-ups)

Capstone CrossFit – CrossFit

Competitor’s Metcon

Metcon (Time)

7 Rounds For Time:

15 Wall Ball (20/14)

15 Box Jump Over(30/24)

Performance Metcon

Metcon (Time)

7 Rounds For Time:

15 Wall Ball (14/8)

15 Box Jump Over(24/20)

Capstone CrossFit – CrossFit

Weightlifting

Tempo Deadlift (5×1)

6 Seconds Up, 6 Seconds Down

Don’t Build Past 50%

Competitor’s Metcon

Metcon (6 Rounds for reps)

Every 2 Minutes x 6 Sets:

30 Double Unders

10 Deadlifts(225/155)

Max Handstand Push-ups

Performance Metcon

Metcon (6 Rounds for reps)

Every 2 Minutes x 6 Sets:

60 Single Unders

10 Deadlifts(155/105)

Max Push Press w/ DB(2x35s/26s)