9.24.18

Capstone CrossFit – CrossFit

Metcon (Time)

40-30-20-10

Wall Balls

Pull-Ups

Cash Out: 750m Row

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9.24.18 F.I.T.

Capstone CrossFit – F.I.T.

Warmup (Cap at 12)
3 rounds of:
300m run
250m row
20 alt battle ropes
15 squat jumps
10 hand release push ups

Core (7)
Coaches Choice

F.I.T. Test (4)
3 minutes ME of:
Alt. Wall Balls w/ Partner

Partner AMRAP (20)
-Shared reps, one partner runs 100m while other partner works reps
-Finish one exercise before moving on to next, in order
Buy In: 100m sled pull (together)

2 rounds of:
20 box jumps (24/20)
20 pull-ups
20 plate G2OH (45/35)
20 burpees
20 toes 2 bar
Cash Out: 100m sled pull(together)

Partner CHIPPER (15)

P1 ME sumo deadlift high pulls, switch as needed

P2 Chip away at:
40 roll-back-get-up slams
40 TRX knee tuck to push up
40 slamball squat cleans
40 KB(2) thrusters

9.23.18 F.I.T.

Capstone CrossFit – F.I.T.

Warmup (15)
4 rounds:
100m run
20 squats
20 TRX rows
20 ab-mat situps
20 mountain climbers (R+L = 1)

Core (7)
Class Choice

F.I.T. Test
No F.I.T. Test

Workouts
Team Jackie
With a partner:
3000m row
100 thrusters (45/35)
60 pull-ups

5 rounds
10 power cleans (95/65)
10 burpees over bar

With Partner:
80 back squats
400m run together

9.22.18 Partner WOD

Capstone CrossFit – CrossFit

COMP: Metcon (Time)

4 Rounds

21 Kettlebell Swings 53/35

12 Pull-Ups

10 Clean & Jerks 135/95

*While Partner 1 is completing their round, Partner 2 is running 400m.
Partners will switch once both partners have either completed their round of work or 400m Run.

If one partner finishes before the other, they will rest until their partner is done and switch to working or running.

PERF: Metcon (Time)

4 Rounds

21 Kettlebell Swings 44/26

12 Pull-Ups

10 Clean & Jerks 115/85

*While Partner 1 is completing their round, Partner 2 is running 400m.
Partners will switch once both partners have either completed their round of work or 400m Run.

If one partner finishes before the other, they will rest until their partner is done and switch to working or running.

9.21.18 F.I.T.

Capstone CrossFit – F.I.T.

Warmup
6 rounds of:
9 cal row
9 double unders (3x singles)
9 burpee broad jumps
9 TRX knee tucks

Core
Coaches Choice (w/ partner)

F.I.T. Test
2 min ME of:
Barbell Push Press

AMRAP #1

Buy In: 200m SB run

6 min AMRAP:
9 KB SA Snatches (R)
9 KB SA Thrusters (L)
9 KB pass through lunges (R+L = 2)
9 KB SA Snatches (L)
9 KB SA Thrusters (R)

Cash Out: 200m SB run

AMRAP #2
9 min AMPRAP:
6 Cals on Rower
6 wall walk to shoulder taps
6 burpee pull-ups
6 barbell deadlifts (95/65)

Finisher
-Try to pick weights that allow you to do reps unbroken
-Finish one exercise before moving on to the next one
35 wall balls
35 WB V-ups
35 box jumps (24/20)
35 slam balls
35 SB in & outs (Arms extended)
35 box donkeys

9.19.18 F.I.T.

Capstone CrossFit – F.I.T.

Warmup
2 rounds of:
100m bear crawls
15 knees 2 elbows
200m run
25 ab mat sit ups
300 single unders
35 alt battle ropes

Core
Coaches Choice

Workout w/ Partner
Shared reps, every 2 minutes one partner completes 9 burpees

Buy In: 400m run

2 rounds:
40 cal row
200m sandbag run
40 cal row
200m sled pull (Backwards)
40 alt box jumps (24/20)
200m sled pull
40 slam balls (40/30)
200m KB farmer carry

Cash Out: 400m run