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CrossFit WOD, August 6, 2019

Tuesday 08-06-2019

 

Weightlifting
Front Squat (10-8-6-4-4-2-2)
Front Squats
10-8-6-4-4-2-2
Metcon (AMRAP – Rounds and Reps)

AMRAP 14
9 DB Front Squats 50#/35#
12 Lateral Burpees over DB
15 Pull Ups

*DB = Two DBs held in the front rack position.

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

CrossFit WOD, August 4, 2019

Sunday 08-04-2019

 

Metcon (7 Rounds for reps)

Alt. EMOM 35
Min. 1:00:
12/8 Calorie Bike
Min. 2:00:
12 DB Front Rack Reverse Lunges
50#/35#
Min. 3:00:
12 Alt. DB Power Snatches
50#/35#
Min 4:00:
12 Slam Ball 20#/10#
Min. 5:00:
35 Double Unders

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

 

Saturday 06-08-2019

CrossFit Caldwell – CrossFit

Metcon (AMRAP – Rounds and Reps)

AMRAP 25

14 KB Reverse Lunges 53#/35#

7 Toes to Bar

*Alternate full rounds with partner

*After each partner completes a full round, run 200m together.
Rx/ Rx + = All movement standards, reps & weight must be performed at what’s prescribed/cited for the WOD.

Friday 06-07-2019

CrossFit Caldwell – CrossFit

Metcon (No Measure)

5 Rounds (Not For Time)

Every 3 minutes perform:

3 Push Jerks &

3 Rope Climbs

Metcon (AMRAP – Rounds and Reps)

AMRAP 17

16 DB Push Jerks (8 each arm)

600m Run

4 Rope Climbs

Rx

DB: 50#/35#
Rx/ Rx + = All movement standards, reps & weight must be performed at what’s prescribed/cited for the WOD.

Thursday 06-06-2019

CrossFit Caldwell – CrossFit

Metcon (AMRAP – Rounds and Reps)

Part I.)

AMRAP 10

9 HSPU

12/10 Cal Row

Rest 5 minutes then perform Part II.

Metcon (AMRAP – Rounds and Reps)

Part II.)

AMRAP 10

10 KB Swings 53#/35#

12 Box Jump Overs 24″/20″

Wednesday 06-05-2019

CrossFit Caldwell – CrossFit

Olympic Weightlifting/Conditioning

Squat Clean

(Running Clock 20)

A.) 0:00-12:00

Build to 85%+ of 1 RM Squat Clean

Metcon (Time)

B.) 12:00-20:00

Complete 12 Squat Cleans at (85%+) for time.

*8 minute cap

Metcon (Time)

4 RFT

400m run

20 Wall Balls

15 Pull Ups

Rx

Medball: 20#/14#
Rx/ Rx + = All movement standards, reps & weight must be performed at what’s prescribed/cited for the WOD.

Tuesday 06-04-2019

CrossFit Caldwell – CrossFit

Weightlifting

Deadlift (5-5-5-3-3-3-1-1-1)

Every 2:00 perform:

Deadlifts

3×5

3×3

3×1

Metcon (Time)

For Time:

350 Double Unders

60 Burpee Toes to Bar

*Partition reps in any way desired.
Rx/ Rx + = All movement standards, reps & weight must be performed at what’s prescribed/cited for the WOD.

Monday 06-03-2019

CrossFit Caldwell – CrossFit

Olympic Weightlifting/Conditioning

1 Squat Snatch + 1 Overhead Squat (1-1-1-1-1-1-1-1-1-1)

Every 1:30 (x10) perform:

1 Squat Snatch + 1 Overhead Squat

*Build as needed each set

Metcon (Time)

For Time:

15-12-9-6-3

Power Snatch

OHS

Rx

Load: 115#/75#
Rx/ Rx + = All movement standards, reps & weight must be performed at what’s prescribed/cited for the WOD.

Sunday 06-02-2019

CrossFit Caldwell – CrossFit

Metcon (AMRAP – Rounds and Reps)

AMRAP 25

25 Air Squats

15 Burpee Bar Hop Overs

10 Push Jerks

800 M Run

Rx

Load: 115#/75#
Rx/ Rx + = All movement standards, reps & weight must be performed at what’s prescribed/cited for the WOD.