Friday 08-17-2018

CrossFit Caldwell – CrossFit

Strength Conditioning

Overhead Squat (3-3-3-3-3)

5 Rounds

3 OHS @60%+ (From the Rack)

8 Box Jumps 30″/24″

Rest 1 Minute

Metcon (Time)

For Time

21-15-9

Ring Dip

30-20-10

Wall Ball

*200m run after each set

Rx

Medball: 20#/14#

Thursday 08-16-2018

CrossFit Caldwell – CrossFit

Olympic Weightlifting/Conditioning (1 Power Clean + 1 Hang Squat Clean) (2-2-2-2-2-2-2-2-2-2)

EMOM 10

3 Burpees +

+ 1 Power Clean

+ 1 Hang Squat Clean

Metcon (Time)

5 RFT

12 DB Front Rack Walking Lunge Steps

12 TTB

Rx

DBs: 50#/35#

Wednesday 08-15-2018

CrossFit Caldwell – CrossFit

Accessory

EMOM 12

– 12 DB Bench Press

– 10 Supinated Bent Over Row

– 40s Plank Hold (add weight)

Metcon (AMRAP – Rounds and Reps)

AMRAP 6

7 Pull-ups

10 DB Push Press

– REST 3 MINUTES –

AMRAP 6

7 DB Hang Power Clean

10 Push-ups

Rx

DBs: 50#/35#

Score = Total combined reps from both Amraps

Tuesday 08-14-2018

CrossFit Caldwell – CrossFit

 

Strength Conditioning

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

Every 2 Minutes for 10 Minutes

5 Front Squats @65%+ (From the Rack)

5 V-ups + 5 Tuck Crunches + 5 Straddle V-ups

Metcon (AMRAP – Rounds and Reps)

AMRAP 14

20 Power Snatch

30 Air Squats

200m Run

Rx

Load: 75#/55#

*Each meter = 1 rep

**Scoring Ex: 1 complete rd = 250 reps

Monday 08-13-2018

CrossFit Caldwell – CrossFit

Metcon (6 Rounds for time)

Every 6 Minutes for 36 Minutes – Alternate between A and B

A)

1000/750m Row

B)

50 Double Unders

25 Burpees

50 Double Unders

Sunday 08-12-2018

CrossFit Caldwell – CrossFit

Metcon (Time)

For Time (Running Clock)

30 Power Snatch

– REST 5 MINUTES –

500m Row

400m Run

30 Pull-ups

20 Devils Press

100 Double Unders

Rx

Load: 95#/65#

DBs: 50#/35#

*Score includes the 5 minute rest time.

Saturday 08-11-2018

CrossFit Caldwell – CrossFit

Metcon (AMRAP – Rounds and Reps)

Partner Wod (Teams of 2) AMRAP 25

100 Deadlifts

50 DB Box Step-ups

200 Air Squats

50 Burpees

Rx

Load: 185#/135

*Partition reps as you wish

Friday 08-10-2018

CrossFit Caldwell – CrossFit

Olympic Weightlifting/Conditioning

Squat Snatch (2-2-2-2-2)

Every 3 Minutes for 15 Minutes

8 Push-ups

2 Squat Snatch @70%+

8 Hand Release Push-ups

Metcon (AMRAP – Rounds and Reps)

AMRAP 10

15 Sit-ups

10 OHS 95/65lbs

Rx

Load: 95#/65#

Thursday 08-09-2018

CrossFit Caldwell – CrossFit

Weightlifting

Bench Press (1-1-1-1-1)

Bench Press

5×1 @80%+

**Last set push for a new 1 Rep Max

*Rest 2 minutes after each set

Metcon (Time)

10 RFT

5 TTB

7 STO

Rx

Load: 95#/65#

Wednesday 08-08-2018

CrossFit Caldwell – CrossFit

 

Metcon (Amrap Rounds and Reps)

Met-Con:

AMRAP 20

50 Calorie Row

50 Front Squats

50 Russian KBS

50 Wall Ball

Rx

Load: 95#/65#

KBs: 70#/53#

Medball: 20#/14#