Thursday 8-02-2018

CrossFit Caldwell – CrossFit

Olympic Weightlifting/Conditioning

Squat Clean (2-2-2-2-2)

Every 3 Minutes for 15 Minutes

7 Knees-to-Elbows

2 Squat Cleans @70%+

7 TTB

Metcon (8 Rounds for reps)

EMOM 8

8 Wall Balls 20#/14#

+ 10 Push-ups

*For Wall Balls, add 1 rep each minute. Keep push-ups at 10 reps each minute (8th minute = 15 Wall Balls + 10 Push-ups)

Rx *Scoring:

Rd1 = 18 reps

Rd2 = 19 reps

Rd3 = 20 reps

Rd4 = 21 reps

Rd5 = 22 reps

Rd6 = 23 reps

Rd7 = 24 reps

Rd8 = 25 reps

Total Rx Reps = 172

Wednesday 8-01-2018

CrossFit Caldwell – CrossFit

Metcon (Time)

For Time

(Running clock/No rest in between couplets)

9-6-3

Hang Power Snatch

(Rx: 115#/75#)

Strict HSPU

12-9-6

Hang Clean and Jerk

(Rx: 115#/75#)

CTB Pull-ups

15-12-9

Power Snatch

(Rx: 95#/65#)

*200m Run after each sets

18-15-12

Clean and Jerk

(95#/65#)

*200m Run after each sets

Tuesday 7-31-2018

CrossFit Caldwell – CrossFit

Weightlifting

Bench Press (3-3-3-3-3)

Bench Press

5×3 @75%+

*Rest 2 minutes after each set

Metcon (AMRAP – Rounds and Reps)

AMRAP 10

200m Row

20 American KBS

20 Sit-ups

Rx

KB: 53#/35#

*Each meter = 1 rep

**1 Rd = 240 reps

Scoring Ex:

1 complete Rd + 200m + 10 KBs = 1+210

Tuesday 7-31-2018

CrossFit Caldwell – Shred

Metcon (No Measure)

Tabata: (Alt. 8 Rounds Each)

Jump Rope

Push Ups

Every 1 Min for 18 Min: (Alt.)

12/10 Cal Row

15 Wallballs

12 Burpees

3 Rounds: (1 Min Stations)

DB Strict Press

DB Curls

3 Point DB Bent Over Row (30 sec each side)

Monday 7-30-2018

CrossFit Caldwell – Shred

Metcon (No Measure)

2 Rounds:

AMRAP 6

40 Plank Mtn. Climbers

15 Russian KB Swings

10 KB Deadlifts

*Rest 2 Min

AMRAP 6

200m Run

15 Box Jumps

10 Box Dips

*Rest 2 Min

AMRAP 6

250m Row

15 MB Squats

10 MB Alt. V-Ups

*Rest 2 Min

Sunday 7-29-2018

CrossFit Caldwell – CrossFit

Metcon (AMRAP – Rounds and Reps)

AMRAP 10

12 Push-up

8 OHS

4 Pull-ups

– REST 5 MINUTES –

4 Rounds

2 Minutes Bike

2 Minute Rest”

Rx

Load: 95#/65#

Saturday 7-28=2018

CrossFit Caldwell – CrossFit

Metcon (Time)

Partner Wod (Teams of 2)

For Time

8 Rounds Each (w/ partner)

5 Burpees

15 Wall Ball

*Alternate full rounds

Directly into,

1500m Row

100 MB Sit-up Toss

Rx

Medball: 20#/14#

Friday 7-27-2018

CrossFit Caldwell – CrossFit

Strength Conditioning

2 Strict Press + 2 Push Press (4-4-4-4-4)

EMOM 15

– 40 seconds Bike

– 2 Strict Press + 2 Push Press

– Rest

Metcon (Time)

For Time

20-10-5-10-20

TTB

Ground-to-Overhead

Rx

Load: 75#/55#

Thursday 7-26-2018

CrossFit Caldwell – CrossFit

Weightlifting

Back Squat (6-6-4-4-2-2)

Back Squat

2×6 @70%

2×4 @75%

2×2 @80%

*Rest 2 minutes after each set

Metcon (AMRAP – Rounds and Reps)

AMRAP 12

6 HSPU

12 SDHP

18 Box Jumps

Rx

Load: 95#/65#

Box: 24″/20″

Wednesday 7-25-2018

CrossFit Caldwell – CrossFit

Metcon (AMRAP – Rounds and Reps)

AMRAP 22

30 Pistols

60 Russian KBS

1200m Run

Rx

KB: 53#/35#

*Run = 1 rep