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″

Wednesday 09-26-2018

CrossFit Caldwell – CrossFit

Metcon (AMRAP – Reps)

On a 29 minute clock,

7 Rounds

AMRAP 1

20 Air Squats

Max Power Snatch in remaining time

*Rest 1 minute

**Score = Total combined max power snatch reps for all 7 rounds.

***Air Squats = Time keeper.

Rx

Load: 95#/65#

Directly into, 15 minutes to establish a 3 Rep Max Overhead Squat

(From the ground)

Weightlifting

Overhead Squat (3)

15 minutes to establish a 3 Rep Max Overhead Squat

(From the ground)

Tuesday 09-25-2018

CrossFit Caldwell – CrossFit

Metcon (24 Rounds for time)

(Endurance)

EMOM 32 (Alt.)

– 50 Double Unders

– 200/150m Row

– 12/10 Cal Bike

– Rest

*45 second cap on each minute

Score = Time each rd if you wish.

*Note: Score only the rounds of work effort performed (24 rds excluding the rest periods).

Monday 09-24-2018

CrossFit Caldwell – CrossFit

Weightlifting

Back Squat (4-4-4-4)

Every 3 Minutes for 12 Minutes

4 Back Squats 80%+

:45s Russian Twists

Metcon (Time)

For Time:

40 Wall Balls

800m Run

40 Power Cleans

Rx

Medball: 20#/14#

Load: 135#/95#

Sunday 09-23-2018

CrossFit Caldwell – CrossFit

Weightlifting

2 Strict Press + 4 Push Press (6-6-6-6-6-6-6-6)

Every 2 Minutes for 16 Minutes – Alternate between A & B

A) 2 Strict Press + 4 Push Press @70%+

B) 24/18 Calorie Row
**70% is based off of your 1RM Strict Press.

Metcon (Time)

5 RFT

10 DB Push Press

10 DB Burpees

Rx

DBs: 50#/35#

Saturday 09-22-2018

CrossFit Caldwell – CrossFit

Metcon (Time)

Partner WOD (Teams of 2)

40 RFT

5 Pull-ups

10 Push-ups

15 Goblet Squats

Rx

KB: 53#/35#

*Alternate full rounds

**Cap 45 minutes