Wednesday 5-23-2018

CrossFit Caldwell – CrossFit

Olympic Weightlifting (1 Clean + 1 Jerk)

EMOM 10

1 Clean (Power or Squat) + 1 Jerk (Push or Split)

*Build to your heaviest set with solid mechanics

Metcon (Time)

5 RFT

6 STO 155/105lbs

10 TTB

6 Power Cleans

10 DB Box Step-up Overs

RX

Load: 155#/105#

DB: 50#/35#

KB: 53#/35#

Tuesday 5-22-2018

CrossFit Caldwell – Shred

Metcon (No Measure)

3 Rounds- (:30 Stations)

Plate Hops

Inch Worms

Cossack Squats

Every 2:00 For 16 Rounds- (Alt.)

A.)

15 Goblet Squats

10 Sit Ups

B.)

10 Lunges

9 DB Push Press

6 DB Bicep Curls

Tuesday 5-22-2018

CrossFit Caldwell – CrossFit

Front Squats (Pause) (5-5-5-5-5)

Strength:

Every 2 Minutes for 10 Minutes

5 Pause Front Squats @50%+

Metcon (AMRAP – Rounds and Reps)

AMRAP 12

15 Burpees

15 Back Squats

RX

135#/95#

*Back squats are to be taken from the floor.

Monday 5-21-2018

CrossFit Caldwell – CrossFit

Metcon (Time)

For Time:

800m Run

30 Pull-ups

20 Power Snatch

80 Double Unders

20 Single Arm DB Hang Power Snatch

*Rest 3 minutes then go in reverse order

RX

Load: 115#/75#

DB: 50#/35#

Score = Total Time including rest.

Saturday 5-19-2018

CrossFit Caldwell – Shred

Metcon (No Measure)

Every 1:00 For 5:00-

100m SPRINT

2 Rounds- (No rest between clocks, Rest when you finish work)

2:00 Clock:

16 Wallballs

16 Push Ups

1:45 Clock:

14 Wallballs

14 Push Ups

1:30 Clock:

12 Wallballs

12 Push Ups

1:00 Clock:

10 Wallballs

10 Push Ups

*Rest :30, then round 2

*Rest 6:00

2 Rounds-

2:00 Clock:

20 KB Swings

20 MB Russian Twist

1:45 Clock:

18 KB Swings

18 MB Russian Twist

1:30 Clock:

16 KB Swings

16 MB Russian Twist

1:00 Clock:

12 KB Swings

12 MB Russian Twists

*Rest :30, then round 2

Finisher-

3 Rounds- (:30 Stations)

Bicycle Crunches

Plank with Hip Taps

Tuck Crunches

Friday 5-18-2018

CrossFit Caldwell – CrossFit

 

Olympic Lifting (2 Power Snatch + 2 Overhead Squat) (2+2)

Olympic Lifting:

2 Power Snatch

+ 2 OHS

*Build to a heavy complex

Metcon (AMRAP – Rounds and Reps)

AMRAP 10

2 Bar/Ring Muscle-ups

2 OHS

2 Bar/Ring Muscle-ups

4 OHS

2 Bar/RIng Muscle-ups

8 OHS

2/10, 2/12, etc.

RX

95#/65#

Muscle Ups

(Bar and/or Ring MUs)

Score:
1 Rd = 2 Bar/Ring MUs + 2 OHS
2 Rds = 2 Bar/Ring MUs + 4 OHS
3 Rds = 2 Bar/Ring MUs + 6 OHS
etc…

Thursday 5-17-2018

CrossFit Caldwell – CrossFit

Deadlift (12-12-12-12)

Every 1:30 for 6 Minutes

12 Deadlifts @75%+

Rest 1 Minute

Teams of 3/4

Max Calorie Assault Bike in 7 Minutes

Metcon (No Measure)

Every 3 Minutes for 12 Minutes

8 DB Bench Press

12 Sit-ups

16 Push-ups

***Choose DBs that will allow you to maintain good mechanics.

Wednesday 5-16-2018

CrossFit Caldwell – CrossFit

 

Metcon (Time)

7 Rounds

4 Hang Squat Clean Thrusters

50 Double Unders

20 UB Wall Balls
(5 burpee penalty for each break)
*Rest 1 minute after each round

RX:

135#/95#

RX + :

155#/105#

Medball:

20#/14#

Tuesday 5-15-2018

CrossFit Caldwell – Shred

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Metcon (No Measure)

4 Rounds- (:20 Stations)

High Knees

Plank Shoulder Taps

Jump Squats

Rest

Every 4:00 For 20:00-

15 Push Ups

15 Leg Lifts

200m Run

15 DB Push Press

Finisher:

Every :30 For 6:00- (Alt)

:20 R-Plank

8-10 Alt. V-Ups

:20 L-Plank

Tuesday 5-15-2018

CrossFit Caldwell – CrossFit

 

Back Squat (Pause) (6-6-6-6-6)

Every 2:30 Minutes for 12:30 Minutes

6 Pause Back Squats @65%+

Metcon (Time)

3 RFT

300m Run

30 American KBS

30 Box Jumps

RX

KB: 70#/53#

Box: 30″/24″