Tuesday 6-19-2018

CrossFit Caldwell – CrossFit

Back Squat (10-10-8-8-6-6)

Back Squat

2×10 @55%

2×8 @60%

2×6 @65%

*Rest 2 minutes after each set

Metcon (Time)

3 RFT

15 Deadlifts

400m Run

15 Box Jumps

Rx

Load: 225#/155#

Box: 24″/20″

Rx+

Load: 275#/185#

Monday 6-18-2018

CrossFit Caldwell – CrossFit

Olympic Weightlifting (Power Clean + Push Jerk) (3-3-3-3-3-3)

“Olympic Conditioning:

Every 2 Minutes for 12 Minutes

5 Bar Facing Burpees

3 Power Clean & Push Jerk @60%+

*Build to your heaviest complex

Metcon (AMRAP – Rounds and Reps)

AMRAP 10

9 TTB

12 DB/KB Push Press

36 Double Unders

Rx

DB: 50#/35#

KB: 53#/35#

* 1 Rd = 57 reps

Tuesday 6-12-2018

CrossFit Caldwell – CrossFit

Olympic Weightlifting (Power/Squat Snatch) (1-1-1-1-1-1-1-1-1-1)

EMOM 10

1 Power/Squat Snatch

Metcon (AMRAP – Rounds and Reps)

AMRAP 12

15 TTB

10 OHS 95/65

8 Box Jump Overs 24/20

Rx

Load: 95#/65#

Box: 24″/20″

* 1Rd = 33 Reps

Monday 6-11-2018

CrossFit Caldwell – CrossFit

Metcon (Time)

2 Rounds for Time:

1200m Run

100 Double Unders

75 Air Squats

25 Burpees

Rx:

Jump Rope: Double Unders

Friday 6-8-2018

CrossFit Caldwell – Shred

Metcon (No Measure)

Every 4 Minutes for 5 Rounds:

8 Burpees

10 DB Snatch

12 Ring Rows

200m Run

*Rest 5 Minutes

Every 4 Minutes for 5 Rounds:

8 Jump Squats

10 Leg Lifts

12 DB Box Step Ups

200m Row

Tuesday 6-5-2018

CrossFit Caldwell – CrossFit

Front Squat (Pause) (5-5-5-5-5)

Every 2 Minutes for 10 Minutes

5 Pause Front Squats @60%+

Metcon (AMRAP – Rounds and Reps)

AMRAP 14

100m KB/DBFarmer Carry (AHAP)

4 Rope Climbs

10 Thrusters

Rx:

Load: 95#/65#

***100m KB/DB Farmer Carry = 1 rep

Monday 6-4-2018

CrossFit Caldwell – CrossFit

Metcon (6 Rounds for reps)

Every 4 Minutes for 24 Minutes

10 Burpees

10 Pull-ups

10 KBS

10 TTB

10 KBS

10 Pull-ups

10 Burpees

Rx

KB: 70#/53#

Score = 70 reps each round performed at

Saturday 6-2-2018

CrossFit Caldwell – CrossFit

Metcon (AMRAP – Rounds and Reps)

Partner WOD (Teams of 2)

AMRAP 10 (Ladder by 5’s)

Deadlifts 115#/75#

Pull-ups

AMRAP 10

1000m Row/50 Calorie Bike

Max Hand Release Pushups

AMRAP 10

50 Double Unders

50 KBS 53#/35#

*Rest 2 minutes between AMRAPs

Score = Total combined rounds and reps of all 3 AMRAPS.

Friday 6-1-2018

CrossFit Caldwell – CrossFit

Gymnastics

Handstand Hold/Walk/Push-up skill practice.

*Focused Effort

Metcon (AMRAP – Rounds and Reps)

AMRAP 16

24 Sit-ups

18 DB Front Rack Reverse Lunges

12 HSPU

*May use KBs as well.

RX:

DB: 50#/35#

KB: 53#/35#

HSPU: No mat/no plate or 1 Ab Mat + 2 #25 plates on each side.

Thursday 5-31-2018

CrossFit Caldwell – Shred

Metcon (No Measure)

10 Min Clock-

1000m Row

In Time Remaining:

AMRAP

12 Ring Rows

12 Leg Lifts

:20 Plank

AMRAP 10

12 DB Curl to Press

12 Hanging Knee Raises

12 Wallballs

10 Min Clock-

1000m Row

In Time Remaining:

12 KB Deadlifts

12 Push Ups

12 KB Lunges

Finisher:

4 Rounds- (:45 On/ :15 Off)

Weighted Sit Ups

Superman Hold

Goblet Squat Hold