Tuesday 01-15-2019

CrossFit Caldwell – CrossFit

Weightlifting

Front Squat (4-4-4-4-4-4)

6 Sets

4 Pause Front Squats @60%+

10 DB Arnold Press

*Rest 90-120 sec between sets

Metcon (AMRAP – Rounds and Reps)

AMRAP 10

6 Pull-ups

5 Squat Cleans

4 HSPU

Rx

Load: 95#/65#

Sunday 01-13-2019

CrossFit Caldwell – CrossFit

Weightlifting

Shoulder Press (4-4-4-4-4-4-4-4)

8 Sets

4 Strict Press @70%+

12 Weighted Sit-ups

*Rest as needed after each set. Approx. 90-120 seconds.

Metcon (Time)

For Time

60 KBS

50 Goblet Squats

40 HSPU

50 Pistols

60 KBS

Rx

KB: 53#/35#

Friday 01-11-2019

CrossFit Caldwell – CrossFit

Metcon (Time)

7 Rounds

50 Double Unders

3 Muscle-ups

12 OHS

3 Muscle-ups

*Rest 2 minutes after each round

Rx

Load: 95#/65#

Wednesday 01-09-2019

CrossFit Caldwell – CrossFit

Olympic Weightlifting/Conditioning

Power Clean (5-5-5-5-5)

5 Sets

5 Power Cleans @60%+

10 Renegade Rows (no push-up)

*Rest as needed after each set. Approx. 90-120 seconds.

Metcon (Time)

For Time:

27-21-15-9

Hang Power Cleans

Box Jump Overs

Rx

Load: 115#/75#

Box: 24″/20″

Tuesday 01-08-2019

CrossFit Caldwell – CrossFit

 

Metcon (10 Rounds for time)

Part I.

(Monostructural Conditioning)

10 Rounds

30 Seconds Max Distance Row

*Rest 1 minute after each round

Metcon (Time)

3 RFT

25 Push-ups

25 Back Squats (From the ground)

Rx

Load: 135#/95#

Monday 01-07-2019

CrossFit Caldwell – CrossFit

CrossFit Games Open 15.1 (AMRAP – Rounds and Reps)

9-Minute AMRAP of:

15 Toes To Bar

10 Deadlifts, 115# / 75#

5 Snatches, 115# / 75#

CrossFit Games Open 15.1A (Weight)

6-Minutes to Establish:

1-RM Clean and Jerk
Accessory:

3 Sets

20 DB Box Step-ups

1 Minute Weighted Plank Hold

Sunday 01-06-2019

CrossFit Caldwell – CrossFit

Weightlifting

Front Squat (3-3-3-3-3-3-3)

Alt. EMOM 14

– 3 Front Squats (AHAP)

(From Rack)

– 15 Russian KBS

Metcon (Time)

For Time

20 Thrusters

750m Row

20 Thrusters

750m Row

20 Thrusters

Rx

Load: 95#/65#

Saturday 01-05-2019

CrossFit Caldwell – CrossFit

Metcon (AMRAP – Rounds and Reps)

Partner WOD

(Teams of 2)

AMRAP 22

10 Hand Release Push-ups

10 Deadlifts

10 Box Jumps

*Alternate full rounds

Rx

Load: 225#/155#

Box: 24″/20″

Friday 01-04-2019

CrossFit Caldwell – CrossFit

Metcon (AMRAP – Rounds and Reps)

AMRAP 18

14 Alternating DB Snatch

28 Alternating Pistols

14 Calorie Row

Rx

DBs: 50#/35#
Accessory:

3 Sets

12 Single Leg KB RDL

20 Hollow Rocks

12 KB Z-Press

1 Minute KB Front Rack Hold

Thursday 01-03-2019

CrossFit Caldwell – CrossFit

Olympic Weightlifting/Conditioning

Power Clean (5-5-5-3-3-1-1)

Power Clean

5-5-5-3-3-1-1

*12 Ring Rows after each set

Metcon (Time)

3 RFT

400m Run

100 Double Unders

10 Clean and Jerks

Rx

Load: 155#/105#