Sunday 7-22-2018

CrossFit Caldwell – CrossFit

Saturday 7-21-2018

CrossFit Caldwell – CrossFit

Metcon (AMRAP – Rounds and Reps)

Partner Wod (Teams of 2)

AMRAP 25

100 Air Squats

80 Deadlift

60 Single Arm DB Clean and Jerk

400m Run

Rx

Load: 185#/135#

DB: 50#//35#

*Partition reps as needed

*Run together

Friday 7-20-2018

CrossFit Caldwell – CrossFit

Bench Press (7-7-7-7-7)

Strength:

Bench Press

5×7 @65%+

*Rest 2 minutes after each set

Metcon (Time)

Part 1

For Time:

500m Row

*Rest 3 Minutes

Metcon (Time)

Part 2

For Time:

40 KBS

20 Burpees Over KB

40 KBS

Rx

KB: 53#/35#

Thursday 7-19-2018

CrossFit Caldwell – CrossFit

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

Strength Conditioning:

EMOM 15

– 15/12 Calorie Row

– 4 Overhead Squats @60%+

– Rest

Metcon (Time)

For Time

100 Back Rack Reverse Lunges

*Start and OTM (On The Minute), 2 Bar Muscle-ups

Rx

Load: 115#/75#

Tuesday 7-17-2018

CrossFit Caldwell – CrossFit

Back Squat (8-8-6-6-4-4)

Metcon (AMRAP – Rounds and Reps)

AMRAP 12

50 Wall Ball

400m Run

30 Burpees

200m Run

Rx

Medball: 20#/14#

Monday 7-16-2018

CrossFit Caldwell – CrossFit

Clean and Jerk (2-2-2-2-2)

Olympic Conditioning:

Every 3 Minutes for 15 Minutes

6 Box Jump Overs

2 Clean and Jerk @70%+

6 Box Jump Overs

Rx

Box: 24″/20″

Metcon (Time)

3 RFT

15 Push Press

12 DB Box Step-ups

9 Hang Power Cleans

Rx

Load: 95#/65#

Dbs: 50#/35#

Sunday 7-15-2018

CrossFit Caldwell – CrossFit

Metcon (10 Rounds for reps)

EMOM 10

4 Deadlifts

4 Burpees

*Rest 3 Minutes

Rx

Load: 225#/155#

*8 reps per round @ prescribed weight.

Metcon (Time)

3 RFT

20 Calorie Row

10 Devils Press

Rx

DBs: 50#/35#

Saturday 7-14-2018

CrossFit Caldwell – CrossFit

Metcon (Time)

Partner WOD (Teams of 2):

For Time

800m Run

42 Thrusters

42 Pull-ups

800m Run

30 Thrusters

30 Pull-ups

800m Run

18 Thrusters

18 Pull-ups

800m Run

Rx

Load: 95#/65#

Friday 7-13-2018

CrossFit Caldwell – CrossFit

Squat Snatch (3-3-3-3-3-3)

Olympic Conditioning:

Every 2 Minutes for 12 Minutes

4 Burpee Box Jumps

3 Squat Snatch @60%+

Metcon (AMRAP – Rounds and Reps)

AMRAP 12

16 DB OHS

35 Double Unders

8 TTB

Rx

DB: 50#/35#

Thursday 7-12-2018

CrossFit Caldwell – CrossFit

Bench Press (3-3-3-3-3-3-3)

Bench Press

7×3 @75%+

*Rest 90 seconds after each set

Metcon (AMRAP – Rounds and Reps)

AMRAP 10

2 Power Clean

12 Ring Dips

2 Front Squats

12 Push-ups

Rx

Load: 185#/135#