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SWOD + WOD

Capstone CrossFit – CrossFit

SWOD

Hang Power Cleans
7 – 6 – 5 – 4 – 3
*increase weight after each set*

WOD

21 – 15 – 9
Hang Power Cleans (135/95 lbs)
Bar-facing Burpees

WOD

Capstone CrossFit – CrossFit

For Time of…

60 Push Press (75/55 lbs)
50 Hollow Rocks
40 Barbell Rows
40 Push Presses (75/55 lbs)
30 Hollow Rocks
20 Rings Rows

WOD

Capstone CrossFit – CrossFit

“Nancy”

5 Rounds for Time…

400m Run
15 Overhead Squats

Warm-up

400m Run/Jog

Shoulder Warm Up

2-3 Rounds

10 Kneeling Pec & Bicep Stretch

10 Tall Kneeling Lateral Reach Over

Hip Mobility Warm Up

2-3 Rounds

10 Ju Jitsu Stretch

8 warrior poses

PVC Overhead Squat Review

WOD

Capstone CrossFit – CrossFit

AMRAP in 15 minutes of…

16 Alternating Goblet Step-Ups (70/53lbs)(24/20″)
16 Kettlebell Snatch (53/35lbs)
12 Toes-to-Bar
50 Double Unders

Warm-up

Run/Jog Around the Building

3x 90s intervals Couch/Bench Stretch

3x 60s Bench assisted Pigeon Stretch

2-3 Rounds

10 Half Kneeling Abductor Hip Hinge Stretch

10 Standing Hip to DorsiFlexion Stretch

10 Deep Squat to Hamstring Hold Stretch

Review Kettlebell Snatch

WOD Prep:

2 Rounds

15 Box Step Ups

12 Russian Swings

8 Laying Strict Toes-to-Bar

1-2 Rounds

12 Box Step Ups with weight

10 Full Kettlebell Swings

8 KB Snatches

8 T2B

WOD

Capstone CrossFit – CrossFit

EMOM in 20 Minutes of…

8 Wall Balls (20/14lbs)
8 Burpees

WOD

Capstone CrossFit – CrossFit

For Time…

“Grace”
30 Clean & Jerks (135/95 lbs)

Memorial Day Murph

Capstone CrossFit – CrossFit

IMPORTANT: Only one class today! 9am!

For Time of…

1 Mile Run
100 Pull-Ups
200 Push-Ups
300 Air Squats
1 Mile Run

Scaled:

800m Run
50 Pull-Ups
100 Push-Ups
150 Air Squats
800m Run

Notes: The runs must be in sequential order; however, partition the pull-ups, push-ups, & air squats anyway you want i.e. 20 rounds of 5 pull-ups, 10 push-ups, & 15 air squats etc.

Benchmark SWOD + WOD

Capstone CrossFit – CrossFit

SWOD

5 – 5 – 5 – 5 – 5
*increase in weight after each set*

WOD

AMRAP in 12 minutes of…
250m Row
15 Back Squats (95/75 lbs)
9 Dips

WOD

Capstone CrossFit – CrossFit

For Time…

30 Alternating V-Ups
30 Burpees
30 Jumping Lunges

3 Rounds:
10 Alternating V-Ups
10 Burpees
10 Jumping Lunges

6 Rounds:
5 Alternating V-Ups
5 Burpees
5 Jumping Lunges

Warm-up

2-3 Rounds

10 Leg Swings

10 Leg Swings Across

2-3 Rounds

10 Air Squats

10 Sit-Ups

10x 50ft Shuttle Runs (Turn & Pivot)

— Rest 1 Min —

10x 50ft Shuttle (Forward Sprint & Back Peddle)

— Rest 1 Min —

10x 50ft Shuttle Runs (Side Shuffle)

— Hydrate & Start WOD —

WOD + Cool Down

Capstone CrossFit – CrossFit

Every Minute on the Minute for 21 minutes perform…

1st Minute: 15 Kettlebell Swings
2nd Minute: 10 Candlesticks

Cool Down: 30 minute walk

Warm-up

400m Jog/Run

50ft Ju Jitsu Warm-Up

50ft Bear Crawl

50ft Ju Jitsu Warm-Up

50ft Reverse Bear Crawl

50ft Ju Jitsu Warm-Up

50ft Crab Walk

then,…

20 No Arms Burpees

WOD Prep:

1-2 Rounds

10 Russian Swings

10 Abmat Sit-Ups

10 Full Swings with 1-2s pause at the top of swing

10 Pistols