Thursday 02-07-2019

CrossFit Caldwell – CrossFit

Olympic Weightlifting/Conditioning

3 Power Cleans + 3 Hang Power Cleans (1-1-1-1-1-1-1-1-1-1)

Every :90 for 15:00

(10 sets)

– 3 Power Cleans

– 3 Hang Power Cleans

(Build each set)

*Touch N Go or Singles
1 Rep = 3 Power Cleans + 3 Hang Power Cleans

Metcon (AMRAP – Rounds and Reps)

AMRAP 12

9 CTB Pull-ups

7 Handstand Push-ups

5 Hang Power Cleans

Rx = 135/95

Rx + = 155/105

*Note: Rx HSPU = No Mats/ Ab Mat w/ 2 x 25# plates on each side or Box Standards

Wednesday 02-06-2019

CrossFit Caldwell – CrossFit

Weightlifting

Back Squat (6-6-5-4-10)

Back Squat

2×6 @70%

1×5 @75%

1×4 @80%

1×10 @55%

Metcon (Time)

For Time

100/80 Calorie Row

50 OHS

30 Lateral Burpees

Rx

Load: 95#/65#

Tuesday 02-05-2019

CrossFit Caldwell – CrossFit

Metcon (AMRAP – Rounds and Reps)

AMRAP 30

750M Row/1.8km Bike

16 Burpees

8 Hang Power Snatch

16 TTB

Rx

Load: 95#/65#

Row/Bike = Timekeeper

Score = Rounds and Reps on 16 Burpees, 8 Hang Power Snatches, 16 TTB’s

Ex: 1 Rd = 40 reps

Monday 02-04-2019

CrossFit Caldwell – CrossFit

Olympic Weightlifting/Conditioning

3 Push Jerks + 2 Split Jerks (1-1-1-1-1)

5 Rounds (1 Round every 3:00)

3 Push Jerks + 2 Split Jerks

6 Pistols
1 Rep = 3 Push Jerks + 2 Split Jerks

Metcon (Time)

2 Rounds for Time

21-15-9

STO

Alternating Pistols

Rx

Load: 115#/75#

Thursday 01-31-2019

CrossFit Caldwell – CrossFit

2k Row (Time)

Max Effort 2k Row
B.)

3 Rounds

25 MB V-ups

25 Plank MB Knee Tucks

– REST 3-5 MINUTES –

C.)

3 Rounds

20 DB Arnold Press

20 Renegade Rows

Score = Only the 2k Row

Wednesday 01-30-2019

CrossFit Caldwell – CrossFit

Weightlifting

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

Every 3 Minutes (x6)

5 Bench Press

5-8 Strict Chin-ups

Metcon (AMRAP – Rounds and Reps)

AMRAP 10

5 Deadlifts

30 Double Unders

5 Deadlifts

15 Push-ups

Rx

Load: 275#/185#

Tuesday 01-29-2019

CrossFit Caldwell – CrossFit

Metcon (Time)

7 RFT

21 Wall Balls 20#/14#

14 Sit-ups

7 Devil’s Press 50#/35#

2 Rope Climbs
Accumulate 5 Minutes of

KB Front Rack/Farmer Hold

*1 KB in front rack and 1 KB in farmer hold. Switch as needed.

Monday 01-28-2019

CrossFit Caldwell – CrossFit

Olympic Weightlifting/Conditioning

2 Hang Power Cleans + 1 Front Squat + 1 Jerk (Any Style) (1-1-1-1-1-1)

Every 2 Minutes (x6)

2 Hang Power Cleans

1 Front Squat

1 Jerk (Any Style)

*Build each set

CrossFit Games Open 15.4 (AMRAP – Reps)

8-Minute ARMAP of:

3 Handstand Push-ups

3 Cleans, 185#/125#

6 Handstand Push-ups

3 Cleans, 185#/125#

9 Handstand Push-ups

3 Cleans, 185#/125#

12 Handstand Push-ups

6 Cleans, 185#/125#

15 Handstand Push-ups

6 Cleans, 185#/125#

18 Handstand Push-ups

6 Cleans, 185#/125#

21 Handstand Push-ups

9 Cleans, 185#/125#

Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.

Sunday 01-27-2019

CrossFit Caldwell – CrossFit

Olympic Weightlifting/Conditioning

Power Snatch (10-8-6-4-2)

10-8-6-4-2

Unbroken Power Snatches

*Increase weight each set

*Rest 90-120 sec after each set

Metcon (Time)

2 RFT

800m Run/1000m Row/2.4km Bike

32 Pistols

24 SDLHP

16 Ring Dips

Rx

Load: 115#/75#

Saturday 01-26-2019

CrossFit Caldwell – CrossFit

Metcon (AMRAP – Rounds and Reps)

Partner Wod

(Teams of 2)

AMRAP 7

10 DB Farmer Hold Reverse Lunges

5 TTB

AMRAP 7

10 DB Front Squats

5 Push-ups

AMRAP 7

10 DB Push Press

5 DB Hang Power Cleans

AMRAP 7

10 DB Deadlifts

5 DB Hang Power Snatch

*Alternate full rounds with a partner

*Go directly into next AMRAP

Score = Total combined rounds & reps for all 7min AMRAPs