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3.18.19

Capstone CrossFit – CrossFit

COMP: Metcon (Time)

Cleans

21 @ 95/65

18 @ 115/75

15 @ 135/95

12 @ 155/105

9 @ 185/125

6 @ 205/145

3 @ 225/155

*50 Double Unders before each round

PERF: Metcon (Time)

Cleans

21 @ 75/55

18 @ 95/65

15 @ 105/75

12 @ 115/75

9 @ 135/95

6 @ 155/105

3 @ 185/125

*50 Double Unders before each round

3.17.19 Sober Sunday

Capstone CrossFit – F.I.T.

Warmup
800m Run
2:00 Slam Balls
1000m Row

Partner Fun (20)
P1 – Sled Pull Forward 50m, Sled Pull Backwards 50m

Meanwhile P2 chips away at
100 Back Squats
*Rotate every 100m completed

Then

Meanwhile P2 chips away at
100 Deadlifts
*Rotate every 100m completed

Then

P1 – 250m Run

Meanwhile P2 chips away at
100 DB Bench Press
*Rotate every 250m run

3.16.19 Partner WOD

Capstone CrossFit – CrossFit

COMP: Metcon (AMRAP – Rounds and Reps)

AMRAP 16

5 Clean & Jerks 135/95

10 Box Jumps

15 Abmat Sit-Ups
Partners alternate movements

PERF: Metcon (AMRAP – Rounds and Reps)

AMRAP 16

5 Clean & Jerks 95/65

10 Box Jumps

15 Abmat Sit-Ups
Partners alternate movements

3.15.19 F.I.T.

Capstone CrossFit – F.I.T.

19.4

CrossFit Games Open 19.4 Scaled (Ages 16-54) (AMRAP – Reps)

3 rounds of:

10 snatches 65lb/45lb

12 bar-facing burpees

Then, rest 3 minutes before continuing with:

3 rounds of:

10 chin-over-bar pull-ups

12 bar-facing burpees (may step over bar)

Time cap: 12 minutes, including 3-minute rest

period

3.15.19

Capstone CrossFit – CrossFit

19.4

CrossFit Games Open 19.4 (Ages 16-54) (AMRAP – Reps)

3 rounds of:

10 snatches 95lb/65lb

12 bar-facing burpees

Then, rest 3 minutes before continuing with:

3 rounds of:

10 bar muscle-ups

12 bar-facing burpees

Time cap: 12 minutes, including 3-minute rest

period

CrossFit Games Open 19.4 Scaled (Ages 16-54) (AMRAP – Reps)

3 rounds of:

10 snatches 65lb/45lb

12 bar-facing burpees

Then, rest 3 minutes before continuing with:

3 rounds of:

10 chin-over-bar pull-ups

12 bar-facing burpees (may step over bar)

Time cap: 12 minutes, including 3-minute rest

period

3.14.19

Capstone CrossFit – CrossFit

COMP: Metcon (Time)

3 Rounds

400m Run

21 Kettlebell Swings 53/35

12 Toes to Bar

PERF: Metcon (Time)

3 Rounds

400m Run

21 Kettlebell Swings 44/26

12 Leg Raises

3.14.19 F.I.T.

Capstone CrossFit – F.I.T.

Warmup
1000m Row
800m Row

Core (10)
Coaches Choice

1 minute each, 3x
Wall Balls
Burpees
Slam Balls
Burps
Box Jumps

3.13.19 F.I.T.

Capstone CrossFit – F.I.T.

Warmup (12)
3 Rounds of:
10m Lunges
10 PVC OH Squats
10 Ab Mat Sit Ups
10 Push Ups
10 Double Unders
10 TRX Rows

Core (8)
Coaches Choice

Workouts
Team Circuit
– Time per station is determined by 150m Rower, 3x through per person
Barbell Lunges
Battle Ropes (you choose)
TRX Knee Tucks
KB Goblet Squats
150m Row

5 Rounds For Time
– Complete Set #1, then Set #2, then Set #2, then repeat for four more rounds for a total of 5 Rounds
Set #1
10 Box Jumps (24/20)
10 Pull Ups
10 KB Swings

Set #2
10 Barbell Back Squats
10 Barbell Push Presses
10 V Ups

Set #3
10 Wall Balls

3.13.19

Capstone CrossFit – CrossFit

No rest between movements

Metcon (AMRAP – Rounds and Reps)

AMRAP 12

50 Doule Unders

25 Push Press 75/55
X2 single Unders

3.12.19

Capstone CrossFit – CrossFit

COMP: Metcon (Time)

Row 1000-900-800-700-600-500-400-300-200-100

Muscle Ups 1-2-3-4-5-6-7-8-9-10
Reset rower after each row

PERF: Metcon (Time)

Row 1000-900-800-700-600-500-400-300-200-100

Chest to Bar Pull-Ups 2-4-6-8-10-12-14-16-18-20
Reset rower after each row