Monday 1/21/2019

CrossFit Caldwell – CrossFit

CrossFit Games Open 15.5 (Time)

For Time:

27 Calorie Row

27 Thrusters, 95# / 65#

21 Calorie Row

21 Thrusters, 95# / 65#

15 Calorie Row

15 Thrusters, 95# / 65#

9 Calorie Row

9 Thrusters, 95# / 65#
Accessory (If time permits)

EMOM 12

– :30s KB Front Rack Wall Sit

– 15 Hollow Rocks

Sunday 01-20-2019

CrossFit Caldwell – CrossFit

Weightlifting

Bench Press (10-8-6-4-2)

10-8-6-4-2 Bench Press

20-16-12-8-4 Ring Rows

*Build weight each set

*Rest 90-120 sec after set

Metcon (AMRAP – Reps)

4 Rounds

AMRAP 3

35 Wall Balls 20#/14#

Max American KBS 70#/53# in remaining time

*Rest 1 minute after each AMRAP. Start each round over with the wallballs.

Score = Total combined Max American KBS reps.

Saturday 01-19-2019

CrossFit Caldwell – CrossFit

Metcon (Time)

Partner WOD

(Teams of 2)

10 Rounds Each

12 Sit-ups

6 Burpees

12 Deadlifts

*Alternate full rounds

Rx

Load: 185#/135#

Friday 01-18-2019

CrossFit Caldwell – CrossFit

Olympic Weightlifting/Conditioning

2 Push Press + 3 Push Jerks (1-1-1-1-1)

Every 3 Minutes (x5)

2 Push Press + 3 Push Jerks

8 Pendlay Rows
1 Rep = 2 Push Press + 3 Push Jerks

Metcon (Time)

Buy in: 500m Row/400m Run

12-9-6

Clean and Jerks

Muscle-ups (Bar and/or Rings)

Buy out: 500m Row/400m Run

Rx

Load: 135#/95#

Thursday 01-17-2019

CrossFit Caldwell – CrossFit

Olympic Weightlifting/Conditioning

Olympic Lifting (2 Power Snatch + 2 Overhead Squat) (1-1-1-1-1-1)

Olympic Lifting:

2 Power Snatch

+ 2 OHS

*Build to a heavy complex
Every 2 Minutes (x6)

2 Power Snatch + 2 OHS

1 rep = 2 Power Snatch + 2 OHS

Metcon (Time)

6 RFT

9 Hang Power Snatch

18 Air Squats

36 Double Unders

Rx

Load: 95#/65#

Wednesday 01-16-2019

CrossFit Caldwell – CrossFit

Metcon (7 Rounds for distance)

Monostructural Conditioning:

7 Rounds

1 Minute Max Distance Row/Bike

*Rest 90 seconds after each round

Metcon (AMRAP – Rounds and Reps)

AMRAP 8

6 DB Box Step Overs

6 TTB

Rx

DBs: 50#/35#

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#