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W.O.D.

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


TUESDAY

Capstone CrossFit – CrossFit

Competitor’s Metcon

Metcon (Time)

7 ROUNDS FOR TIME:

7 Hang Power Snatches(95/65)

7 Bar Facing Burpees

200m Run

Performance Metcon

Metcon (Time)

7 ROUNDS FOR TIME:

7 Hang Power Snatches(75/55)

7 Bar Facing Burpees

200m Run


MONDAY

Capstone CrossFit – CrossFit

Weightlifting

Front Squat (3×5)

3 Working Sets @80%

Competitor’s Metcon

Metcon (AMRAP – Rounds and Reps)

22 MIN AMRAP:

22 Cal Row

11 Toes-To-Bar

100ft Farmer’s Carry(2x53s/35s)

Performance Metcon

Metcon (AMRAP – Rounds and Reps)

22 MIN AMRAP:

22 Cal Row

11 Knee Raises

100ft Farmer’s Carry(2x35s/26s)


IT’S GONNA SUCK SATURDAY

Capstone CrossFit – CrossFit

Competitor’s Metcon

Metcon (Time)

100 Rounds:

3 Burpees

2 Clean & Jerks(95/65)

1 Strict HSPU

Performance Metcon

Metcon (Time)

100 Rounds:

3 Burpees

2 Clean & Jerks(75/55)

1 Strict Press(2x35s/26s)


1.17.2020

Capstone CrossFit – CrossFit

Comp: Metcon (Time)

For Time

100 Double Unders

100 Walking Lunges

100 Double Unders

50 Power Snatch (75/55)

100 Double Unders

50 Push Press (75/55)

100 Double Unders

100 Walking Lunges

100 Double Unders

Perf: Metcon (Time)

For Time

200 Single Unders

100 Walking Lunges

200 Single Unders

50 Power Snatch (55/35)

200 Single Unders

50 Push Press (55/35)

200 Single Unders

100 Walking Lunges

200 Single Unders


Capstone CrossFit – CrossFit

Comp: Metcon (Time)

50-40-30-20-10

Wall Ball (20/14)

KB Swings (53/35)

Perf: Metcon (Time)

50-40-30-20-10

Wall Ball (14/8)

KB Swings (44/26)


Capstone CrossFit – CrossFit

Lift: Back Squat

3×3 @ 90% of 1RM

Comp: Metcon (Time)

3-6-9-12

Pull-Ups

Squat Cleans (135/95)

directly into…

12-9-6-3

Bar Muscle-Ups

Squat Cleans (185/125)

Perf: Metcon (Time)

3-6-9-12

Jumping Pull-Ups

Squat Cleans (95/65)

directly into…

12-9-6-3

Banded Strict Pull-Ups

Squat Cleans (135/95)