Saturday 10-20-2018

CrossFit Caldwell – CrossFit

Metcon (AMRAP – Rounds and Reps)

Partner Wod

(Teams of 2)

AMRAP 30

15 Calorie Row

12 Burpees

9 Push Press

*Alternate full rounds

Rx

Load: 95#/65#

Friday 10-19-2018

CrossFit Caldwell – CrossFit

Weightlifting

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

Every 2 Minutes for 12 Minutes

3 Overhead Squats @80%+ (From the Rack)

7 Strict Chin-ups

Metcon (AMRAP – Rounds and Reps)

AMRAP 10

14 SDHP

7 HSPU

Rx

Load: 95#/65#

Thursday 10-18-2018

CrossFit Caldwell – CrossFit

Metcon (Time)

3 RFT

40 Wall Balls

20 TTB

40 DB Goblet Box Step-ups

20 DB Snatch

Rx

Medball: 20#/14#

DB: 50#/35#

Wednesday 10-17-2018

CrossFit Caldwell – CrossFit

Olympic Weightlifting/Conditioning

Push Jerk (3-3-3-3-3-3)

Every 2 Minutes for 12 Minutes

3 Push Jerks @80%+

6 DB Renegade Rows

Metcon (Time)

For Time

20 Clean and Jerks

30 Front Squats

15 Clean and Jerks

20 Front Squats

10 Clean and Jerks

10 Front Squats

Rx

Load: 115#/75#

Tuesday 10-16-2018

CrossFit Caldwell – CrossFit

Metcon (Time)

For Time

(Endurance)

(Teams of 2)

2014 CrossFit Games – Triple 3

3000m Row

300 Double Unders

3 Mile Run

*Partition reps as needed

*One person runs at a time

*40 Minute Cap

Monday 10-15-2018

CrossFit Caldwell – CrossFit

Weightlifting

Deadlift (6-6-6-4-4-4)

Every 1:30 for 9 Minutes

Set 1/2/3: 6 Deadlifts

Set 4/5/6: 4 Deadlifts

*Build each set

*Go heavier than last week

Metcon (Time)

KBS = 25-20-15-10-5

Bar MUs = 10-8-6-4-2

Rx

53#/35#

Sunday 10-14-2018

CrossFit Caldwell – CrossFit

Weightlifting

Overhead Squat (4-4-4-4-4-4)

Every 2 Minutes for 12 Minutes

4 Overhead Squats @70%+

8 TTB

Metcon (AMRAP – Rounds and Reps)

AMRAP 12

14 Box Jumps

14 Push Press

Rx

Box: 24″/20″

Load: 95#/65#

Saturday 10-13-2018

CrossFit Caldwell – CrossFit

Metcon (Time)

Partner Wod:

(Teams of 3)

For Time

300 Wall Balls

200 Burpees

Row for Distance

Rx

Medball: 20#/14#

*Partner 1 and 2 partition reps as needed (one partner working at a time), while Partner 3 is rowing. Team may switch at any point. Continue like this until all reps are completed. Score = total time and total distance rowed.

Metcon (Distance)

Row Distance

Friday 10-12-2018

CrossFit Caldwell – CrossFit

Olympic Weightlifting/Conditioning

Push Jerk (4-4-4-4-4-4)

Every 2 Minutes for 12 Minutes

4 Push Jerks @70%+

8 DB Floor Press

Metcon (Time)

For Time

30-20-10

Pull-ups

Thrusters

Rx

Load: 95#/65#

Thursday 10-11-2018

CrossFit Caldwell – CrossFit

Weightlifting

Deadlift (8-8-8-6-6-6)

Every 1:30 for 9 Minutes

Set 1/2/3: 8 Deadlifts

Set 4/5/6: 6 Deadlifts

*Build each set

*Try to go heavier than last week

Metcon (Time)

7 RFT

18 Air Squats

6 Box Jump Overs

3 Power Cleans

Rx

Box: 24″/20″

Load: 185#/135#