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

Tuesday 7-24-2018

CrossFit Caldwell – CrossFit

Olympic Weightlifting/Conditioning

Power Snatch (2-2-2-2-2)

Every 3 Minutes for 15 Minutes

6 Pull-ups

2 Power Snatch @70%+

6 CTB Pull-ups

Metcon (Time)

For Time

100 Double Unders

10 STO

75 Double Unders

12 STO

50 Double Unders

14 STO

25 Double Unders

16 STO

Rx

Load: 155#/105#

Monday 7-23-2018

CrossFit Caldwell – CrossFit

Weightlifting

Bench Press (5-5-5-5-5)

Bench Press

5×5 @70%+

*Rest 2 minutes after each set

Metcon (3 Rounds for reps)

3 Rounds

1 Minute Bar Facing Burpees

1 Minute Power Cleans

1 Minute Calorie Row

1 Minute Rest

Rx

Load: 135#/95#

Score = Total combined reps (BFBs + PCs + Cal Row) each round.

Sunday 7-22-2018

CrossFit Caldwell – CrossFit

Saturday 7-21-2018

CrossFit Caldwell – CrossFit

Metcon (AMRAP – Rounds and Reps)

Partner Wod (Teams of 2)

AMRAP 25

100 Air Squats

80 Deadlift

60 Single Arm DB Clean and Jerk

400m Run

Rx

Load: 185#/135#

DB: 50#//35#

*Partition reps as needed

*Run together

Friday 7-20-2018

CrossFit Caldwell – CrossFit

Bench Press (7-7-7-7-7)

Strength:

Bench Press

5×7 @65%+

*Rest 2 minutes after each set

Metcon (Time)

Part 1

For Time:

500m Row

*Rest 3 Minutes

Metcon (Time)

Part 2

For Time:

40 KBS

20 Burpees Over KB

40 KBS

Rx

KB: 53#/35#

Thursday 7-19-2018

CrossFit Caldwell – CrossFit

Overhead Squat (4-4-4-4-4)

Strength Conditioning:

EMOM 15

– 15/12 Calorie Row

– 4 Overhead Squats @60%+

– Rest

Metcon (Time)

For Time

100 Back Rack Reverse Lunges

*Start and OTM (On The Minute), 2 Bar Muscle-ups

Rx

Load: 115#/75#

Tuesday 7-17-2018

CrossFit Caldwell – CrossFit

Back Squat (8-8-6-6-4-4)

Metcon (AMRAP – Rounds and Reps)

AMRAP 12

50 Wall Ball

400m Run

30 Burpees

200m Run

Rx

Medball: 20#/14#

Monday 7-16-2018

CrossFit Caldwell – CrossFit

Clean and Jerk (2-2-2-2-2)

Olympic Conditioning:

Every 3 Minutes for 15 Minutes

6 Box Jump Overs

2 Clean and Jerk @70%+

6 Box Jump Overs

Rx

Box: 24″/20″

Metcon (Time)

3 RFT

15 Push Press

12 DB Box Step-ups

9 Hang Power Cleans

Rx

Load: 95#/65#

Dbs: 50#/35#

Sunday 7-15-2018

CrossFit Caldwell – CrossFit

Metcon (10 Rounds for reps)

EMOM 10

4 Deadlifts

4 Burpees

*Rest 3 Minutes

Rx

Load: 225#/155#

*8 reps per round @ prescribed weight.

Metcon (Time)

3 RFT

20 Calorie Row

10 Devils Press

Rx

DBs: 50#/35#