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8.23.19

Capstone CrossFit – CrossFit

COMP: Metcon (Time)

21-15-9

Handstand Push-Ups

Toes to Bar

Sumo Deadlift Hight Pulls 75/55

-rest 2:00-

15-12-9

Handstand Push-Ups

Toes to Bar

Sumo Deadlift Hight Pulls 75/55

-rest 90 seconds-

9-6-3

Handstand Push-Ups

Toes to Bar

Sumo Deadlift Hight Pulls 75/55

PERF: Metcon (Time)

21-15-9

Push Press 75/55

Leg Raises

Sumo Deadlift Hight Pulls 75/55

-rest 2:00-

15-12-9

Push Press 75/55

Leg Raises

Sumo Deadlift Hight Pulls 75/55

-rest 90 seconds-

9-6-3

Push Press 75/55

Leg Raises

Sumo Deadlift Hight Pulls 75/55

8.22.19

Capstone CrossFit – CrossFit

Metcon (Time)

1k Row

50 Box Step Ups 50/35

50 Double Unders

1 Mile Run

50 Double Unders

50 Box Step Ups 50/35

1k Row

8.21.19

Capstone CrossFit – CrossFit

COMP: Metcon (Time)

42 Pull-Ups

21 Clean and Jerk 135/95

30 Bar Muscle Ups

15 Clean and Jerk 155/105

18 Ring Muscle Ups

9 Clean & Jerks 185/125

PERF: Metcon (Time)

42 Pull-Ups

21 Clean and Jerk 95/65

30 Toes to Bar

15 Clean and Jerk 115/85

18 Ring Dips

9 Clean & Jerks 135/95

8.20.19

Capstone CrossFit – CrossFit

Snatch Deadlift + Snatch Lift-Off + Snatch (Every 2 Minutes for 12 Minutes, 1 Complex)

Log your heaviest complex

COMP: Metcon (4 Rounds for reps)

4 rounds

2:00 on / 2:00 off

1-2-3-4…

Snatch 135/95

Bar-Facing Burpee

PERF: Metcon (4 Rounds for reps)

4 rounds

2:00 on / 2:00 off

1-2-3-4…

Snatch 95/65

Burpees onto a Plate

8.19.19

Capstone CrossFit – CrossFit

Kelly (Time)

5 Rounds for time of:
400m Run
30 Box Jumps, 24” / 20”
30 Wall-Ball Shots, 20# / 14#

8.17.19 Decade Partner WOD

Capstone CrossFit – CrossFit

Metcon (Time)

Buy in:

Partner 1-Runs Medball to park, drops it off runs back to assist with the farmer’s carry to the park.

Partner 2-Begins the farmer’s carry to the park

Then…

10 Rounds @ 35/26

15 Kettlebell Deadlifts

12 Double Kettlebell Swings

9 Kettlebell Shoulder to Overhead

Then…

Cash Out:

Partner 1-Runs Medball back to start, drops it off then runs back to assist with the farmer’s carry to the Start.

Partner 2-Begins the farmer’s carry to the start.
Partners alternate movements during the 10 Rounds.

8.16.19

Capstone CrossFit – CrossFit

COMP: Metcon (Time)

4 Rounds

400m Run

20 Dumbbell Hang Clean & Jerk 50/35

20 Chest to Bar Pull-Ups

PERF: Metcon (Time)

4 Rounds

400m Run

20 Dumbbell Hang Clean & Jerk 35/25

20 Jumping Chest to Bar Pull-Ups

8.15.19

Capstone CrossFit – CrossFit

1 Front Squat+1 Jerk (15 Minutes to find max lift)

Any style jerk (Push or Split). Increase weight each set. Log your heaviest lift.

Metcon (Time)

21-15-9

Squat cleans 95/65

Meter Handstand Walk
Scale Handstand Walk for Double the distance of Bear Crawl.

8.14.19

Capstone CrossFit – CrossFit

COMP: Metcon (Time)

5 Rounds

15 Toes to Bar

50 Double Unders

Snatches

R1 – 10 @ 95/65

R2 – 8 @ 115/85

R3 – 6 @ 135/95

R4 – 4 @ 155/105

R5 – 2 @ 185/125

PERF: Metcon (Time)

5 Rounds

15 Leg Raises

100 Single Unders

Snatches

R1 – 10 @ 75/55

R2 – 8 @ 95/65

R3 – 6 @ 105/75

R4 – 4 @ 115/85

R5 – 2 @ 135/95