Thursday 05-30-2019

CrossFit Caldwell – CrossFit

Weightlifting

Back Squat (5-5-5-5-5-5-5)

7×5 Back Squat

*Build as needed each set

Metcon (AMRAP – Rounds and Reps)

AMRAP 12

10 Front Squats

15 Toes to Bar

Rx

Load: 135#/95#
Rx/ Rx + = All movement standards, reps & weight must be performed at what’s prescribed/cited for the WOD.

Wednesday 05-29-2019

CrossFit Caldwell – CrossFit

Olympic Weightlifting/Conditioning

Clean and Jerk

Running Clock 15

A.) 0:00-12:00 Build to a Heavy Power Clean & Jerk (85%+)

Then perform part B.)

Metcon (9 Rounds for reps)

B.) 12:00-15:00 Every :20 Perform 1 Power Clean and Jerk @ 85% + (from part A.))
Note the load from Part A.) and score the number of rounds completed.

Metcon (Time)

4 RFT

(20 minute cap)

200 M Run

20 Burpees

10 Clean and Jerks

RX 135#/95#

RX+ 165#/115#
Rx/ Rx + = All movement standards, reps & weight must be performed at what’s prescribed/cited for the WOD.

Tuesday 05-28-2019

CrossFit Caldwell – CrossFit

Metcon (Time)

Part I.

50-40-30-20-10

15-12-9-6-3

Double Unders

Deadlifts

Rx

Load: 225#/155#
Rx/ Rx + = All movement standards, reps & weight must be performed at what’s prescribed/cited for the WOD.

Metcon (Time)

Part II.

(Running Clock)

4x500m row

*1:30 rest after each set

Score = Total time including the rest
Rx/ Rx + = All movement standards, reps & weight must be performed at what’s prescribed/cited for the WOD.

Monday 05-27-2019

CrossFit Caldwell – CrossFit

Murph (Time)

For Time:

1-Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1-Mile Run

If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here
Rx/ Rx + = All movement standards, reps & weight must be performed at what’s prescribed/cited for the WOD.

Sunday 05-26-2019

CrossFit Caldwell – CrossFit

Metcon (AMRAP – Rounds and Reps)

“Larry”

AMRAP 30

(Teams of 2)

4 Dead Lifts

3 Hang Power Cleans

2 Shoulder to Overhead

1 Rope Climb

Rx

Load: 165#/115#

*Partner performs a 400m run while P2 AMRAPs the movements.

*Once P1 returns from the 400m run switch and pick up where you left off.

*Score = Total Rounds and Reps

Saturday 05-25-2019

CrossFit Caldwell – CrossFit

Metcon (AMRAP – Rounds and Reps)

Partner Wod

(Teams of 2)

AMRAP 30

15 Ring Dips

20 Toes to Bar

25 Box Jumps

*Start and every 5:00 perform a 50 cal row.

* Partition reps as you wish.
Rx/ Rx + = All movement standards, reps & weight must be performed at what’s prescribed/cited for the WOD.

Friday 05-24-2019

CrossFit Caldwell – CrossFit

Holleyman (Time)

30 Rounds for time of:

5 Wall-Ball Shots, 20# /14#

3 Handstand Push-ups

1 Power Clean, 225#/ 155#
In honor of U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, MT, was killed on August 30, 2004
To learn more about Holleyman click here
Rx/ Rx + = All movement standards, reps & weight must be performed at what’s prescribed/cited for the WOD.

Thursday 05-23-2019

CrossFit Caldwell – CrossFit

Metcon (Time)

4 RFT:

400 M Run

30 KB Goblet Lunge

50 Double Unders

30 KB Goblet Lunge

20 Burpees

Rx

KB: 53#/35#
Rx/ Rx + = All movement standards, reps & weight must be performed at what’s prescribed/cited for the WOD.

Wednesday 05-22-2019

CrossFit Caldwell – CrossFit

Weightlifting

Deadlift (2-2-2-2-2-2-2)

Bench Press (2-2-2-2-2-2-2)

Metcon (Time)

For Time:

60/50 Cal Row

30 Push Jerks 135#/95#

30 Dead Lifts 225#/155#

30 Pull Ups

RX 30 Pull Ups

RX+ 10 Muscle Ups
Rx/ Rx + = All movement standards, reps & weight must be performed at what’s prescribed/cited for the WOD.

Tuesday 05-21-2019

CrossFit Caldwell – CrossFit

Olympic Weightlifting/Conditioning

1 Power Snatch + 1 Hang Power Snatch (1-1-1-1-1-1-1-1-1-1-1-1)

EMOM 12

1 Power Snatch + 1 Hang Power Snatch

Metcon (AMRAP – Rounds and Reps)

AMRAP 15

(Ascending ladder by 3’s)

200 M Run

3 Power Snatch

3 Box Jump Overs

3 Toes to Bar

Always run 200 M to start each round, reps go up by 3 each round. Ie: 3,6,9,12, ext

Rx

Load: 95#/65#

Box: 24″/20″
Rx/ Rx + = All movement standards, reps & weight must be performed at what’s prescribed/cited for the WOD.