Wednesday 7-11-2018

CrossFit Caldwell – CrossFit

Metcon (Time)

WOD

For Time:

33-27-21-15-9

Air Squats

KBS

Box Jumps

Calorie Row

Rx

KB: 53#/35#

Box: 24″/20″

Tuesday 7-10-2018

CrossFit Caldwell – CrossFit

Strict Press (5-5-5-5-5)

Strength Conditioning:

Alt. EMOM 10

Even: 20 Sit-ups

Odd: 5 Strict Press @60%+

Metcon (7 Rounds for reps)

7 x (2 Minute) Rounds

14 Burpees

Max Push Press

Rx

Load: 115#/75#

*No rest between rounds

*Score = Total push press each round.

Monday 7-9-2018

CrossFit Caldwell – CrossFit

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

Strength:

Back Squat

2×10 @60%

2×8 @65%

2×6 @70%

*Rest 2 minutes after each set

Metcon (Time)

5 RFT

12 OH Walking Lunges

200m Run

Rx

Load: 95#/65#

Sunday 7-8-208

CrossFit Caldwell – CrossFit

Metcon (AMRAP – Rounds and Reps)

Every 2 Minutes for 12 Minutes

Row 200m

*Rest 3 Minutes

AMRAP 14

50 Double Unders

6 Power Snatch

10 Lateral Burpees Over Bar

Rx

Load: 115#/75#

Saturday 7-7-2018

CrossFit Caldwell – CrossFit

Metcon (4 Rounds for reps)

Partner Wod (Teams of 2)

4 Rounds

2 Minutes of Push-ups

3 Minutes of Rope Climbs

2 Minutes to run 400m

3 Minutes of KBS

Rx

KB: 53#/35#

Score = Total Combined Reps Each Round (Pushups + Rope Climbs + KBS)

Friday 7-6-2018

CrossFit Caldwell – CrossFit

Back Squat (6-6-4-4-2-2)

Strength:

Back Squat

2×6 @65%

2×4 @70%

2×2 @75%

*Rest 2 minutes after each set

Metcon (Time)

2 RFT

20 STO

20 SDHP

500m Row

Rx

Load: 115#/75#

Thursday 7-5-2018

CrossFit Caldwell – CrossFit

Olympic Conditioning – Squat Cleans (3-3-3-3-3-3)

Every 2 Minutes for 12 Minutes

12 Alternating MB Sit-ups

3 Squat Cleans @60%+

Metcon (Time)

For Time:

15-12-9-6-3

Hang Power Clean

3-6-9-12-15

Knees-to-Elbows

Rx

Load: 155#/105#

*Knees must make contact with the elbows.

Tuesday 7-3-1028

CrossFit Caldwell – CrossFit

Bench Press (4-4-4-4-4-4)

Bench Press

6×4 @70%+

*Rest 2 minutes after each set

Metcon (AMRAP – Rounds and Reps)

AMRAP 10

2-4-6-8-10-etc. HSPU

*3 Power Snatch after each round.

Rx

Load: 135#/95#

Monday 7-2-2018

CrossFit Caldwell – CrossFit

Metcon (4 Rounds for reps)

Strength Conditioning:

4 Rounds

45 seconds Cal Bike/Row

45 seconds Front Rack Reverse Lunges

*Rest 90 seconds

Rx

Load: 135#95#

Score = Total Cal + Total Lunges each round.

***Try to improve or match reps throughout the 4 rounds.

Metcon (Time)

For Time:

30 Wall Balls

20 Box Jumps

5 Deadlifts

25 Wall Balls

15 Box Jumps

5 Deadlifts

20 Wall Balls

10 Box Jumps

5 Deadlifts

15 Wall Balls

5 Box Jumps

5 Deadlifts

Rx

Load: 315#/225#

Medball: 20#/14#

Box: 24″/20″

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.