Strength Back Squat 5 Reps @ 70% 2RM 3 Reps @ 80% 1 Rep @ 90% 6 x 1 @ 100% 2RM – Every 2:00 Conditioning “Armistice” 11:00 AMRAP: 11 Power Cleans (135#/93#) 11 Lateral Bar Hopping Burpees 19 Deadlifts (135#/93#) 18 Pull-ups Veterans Day has been observed since 1954 by the U.S. and its …
Strength A1. 4 x 3 Low Hang Power Snatch (@ knee) -Rest :30 A2. 4 x 12 (6/6) Single Arm KB OH Step-ups -Rest :60-:90 Conditioning Reps of 27-21-15-9 for time: Wall Balls (30#/20#) Alternating DB Snatches (50#/35#)
Congratulations to our November Athletes of the Month – Danielle and Tate Hartman! Both Danielle and Tate are coming up on their one year anniversaries at Capital City CrossFit. Since joining they have immersed themselves into the C3 family, becoming integral members of our Community. Both can be found at the gym five or six …
November 2018 Athletes of the Month – Danielle and Tate Hartman Read More »
Strength A1. Deadlift 8 Reps @ 50% 6 Reps @ 60% 4 Reps @ 70% 2 x 3 @ 80% A2. 5 x 5-8 Weighted Bar Dips Conditioning 4 rounds – each for time: 300m/250m Row 15 Box Jumps (30″/24″) 10 Strict Handstand Push-ups *Rest 2:00 after each round.
Olympic 15:00 to build to today’s 1RM Clean & Jerk *This should be done in 7-8 sets Conditioning 10:00 AMRAP: 30 Double Unders 6 Power Clean (185#/123#) 6 Strict Chin-ups
Strength Back Squat 5 reps @ 70% 2RM 3 reps @ 80% 1 rep @ 90% 5 x 2 @ 95% 2RM – Every 2:00 Conditioning For time: 30 Lateral Bar Hopping Burpees 30 Thrusters (115#/83#) 30 Lateral Bar Hopping Burpees
Partner WOD With a partner, complete the following: 4 alternating rounds (2 each) of: 7 C2B Pull-ups 10 Push-ups 15 Air Squats Then complete a 400m Run together. Cycle through this for as many rounds + reps as possible in 30:00.
Conditioning In a 3:00 window complete the following: 2 Rounds of “Jack” •10 Push Press (115#/78#) •10 Kb Swings (53#/35#) •10 Box Jumps (24″/20″) Row as many Calories as possible w/ remaining time. Rest 3:00 between rounds. Complete 5 rounds. Score = total number of Calories
