Saturday 10-06-2018

CrossFit Caldwell – CrossFit

Metcon (AMRAP – Rounds and Reps)

Partner Wod:

(Teams of 2)

AMRAP 24

100m Run

14 DB/KB Reverse Lunge Steps

7 TTB

Rx

DB: 50#/35#

KB: 53#/35#

*Alternate full rounds with partner

*Hold DB/KB in any position (i.e. Goblet, Front Rack, Suitcase, etc.)

Score:

* Run = Timekeeper

* Log the total rounds and reps for Reverse Lunge Steps and TTBs.

*1 Rd = 21 reps

Friday 10-05-2018

CrossFit Caldwell – CrossFit

 

Olympic Weightlifting/Conditioning

1 Power Snatch + 1 Low Hang Power Snatch + 1 Hang Power Snatch (1-1-1-1-1-1-1-1-1-1)

EMOM 10

1 Power Snatch + 1 Low Hang Power Snatch + 1 Hang Power Snatch

*Focus/Goal: Complete all sets holding onto the bar (Unbroken)
1 Rep = 1 Power Snatch +

1 Low Hang Power Snatch +

1 Hang Power Snatch

Metcon (Time)

6 RFT

50 Double Unders

15 Back Squats

(From the ground)

Rx 115#/75#

Rx + 135#/95#

Thursday 10-04-2018

CrossFit Caldwell – CrossFit

Metcon (No Measure)

(Endurance)

2 Rounds

3 Minute Row

3 Minute Rest

2 Minute Row

2 Minute Rest

1 Minute Row

1 Minute Rest

(Midline)

4 Rounds

:30s Tuck Crunches

:30s Plank

:30s Russian Twists

:30s Rest

Wednesday 10-03-2018

CrossFit Caldwell – CrossFit

Weightlifting

Deadlift (10-10-10-8-8-8)

Every 2 Minutes for 12 Minutes (6 sets.)

Set 1/2/3: 10 Deadlifts

Set 4/5/6: 8 Deadlifts

*Build each set

Metcon (Weight)

EMOM 14 (Alt.)

– 8 KBS + 8 Box Jump Overs

– 3 Hang Power Cleans (AHAP)

Rx

KBs: 70#/53#

Box: 24″/20″

Tuesday 10-02-2018

CrossFit Caldwell – CrossFit

Metcon (Time)

10 RFT

200m Run

10 Thrusters

10 Burpees

Rx

Load: 95#/65#

Monday 10-01-2018

CrossFit Caldwell – CrossFit

Weightlifting

Overhead Squat (5-5-5-5-5)

Every 2:30 Minutes for 12:30 Minutes (5 Rds.)

5 Overhead Squats @60%+

6 DB Front Rack Tall Kneel to Stand

Metcon (AMRAP – Rounds and Reps)

AMRAP 12

12 Power Snatch

24 Wall Balls

Rx

Load: 95#/65#

Medball: 20#/14#

*1Rd = 36 reps

Sunday 09-30-2018

CrossFit Caldwell – CrossFit

Weightlifting

1 Strict Press + 3 Push Press (4-4-4-4)

Every 2 Minutes for 16 Minutes (Alternate A & B)

A.) 1 Strict Press + 3 Push Press @75%+

B.) 15 Burpees

* 75% + is based off of your 1RM Strict Press.

Metcon (Time)

For Time

10 Wall Balls

30 SDHP

20 Sit-ups

20 Wall Balls

20 SDHP

20 Sit-ups

30 Wall Balls

10 SDHP

20 Sit-ups

Rx

Medball: 20#/14#

Load: 115#/75#

Saturday 09-29-2018

CrossFit Caldwell – CrossFit

Metcon (Time)

Partner Wod

(Teams of 3)

For Time

300 KBS

200 Pull-ups

3000m Row

Rx

KB: 53#/35#

*Partition workout and reps as needed

**Does not have to be in exact order

***One partner works at a time

Friday 09-28-2018

CrossFit Caldwell – CrossFit

Weightlifting

Deadlift (5-5-5-3-3-3-1-1-1)

EMOM 9

Min 1-3: 5 Deadlifts

Min 4-6: 3 Deadlifts

Min 7-9: 1 Deadlift

Metcon (AMRAP – Rounds and Reps)

AMRAP 14

1 Bear Complex

14 Burpees

Rx

Load: 95#/65#

1 Bear Complex Rd =

7 Sets

1 Power Clean

1 Front Squat

1 STO

1 Back Squat

1 Back Rack STO

(Try to go unbroken for all 7 sets.)

Thursday 09-27-2018

CrossFit Caldwell – CrossFit

Weightlifting

Bench Press (2-2-2-2)

EMOM 16 (Alt.)

– 200m Run

– 2 Bench Press @80%+

– 12 Strict Hanging Knee Raises

– Rest

Metcon (AMRAP – Rounds and Reps)

AMRAP 12

20 S.A. DB Snatch

15 Box Jumps 2

100m Run

Rx

DBs: 50#/35#

Box: 24″/20″