Wednesday 09-19-2018

CrossFit Caldwell – CrossFit

Olympic Weightlifting/Conditioning

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

EMOM 10

1 Power Snatch

1 Squat Snatch

1 Hang Power Snatch

1 Hang Squat Snatch
1 rep = (1 Power Snatch + 1 Squat Snatch + 1 Hang Power Snatch + 1 Hang Squat Snatch)

*Perform unbroken

Metcon (AMRAP – Rounds and Reps)

AMRAP 12

12 OHS

12 HSPU

12 Calorie Row

Rx

Load: 95#/65#

Tuesday 09-18-2018

CrossFit Caldwell – CrossFit

 

Weightlifting

Back Squat (6-6-6-6)

Every 3 Minutes for 12 Minutes

6 Back Squats 70%+

:45s Plank with Feet on MB

Metcon (AMRAP – Rounds and Reps)

AMRAP 10

30 Hang Power Cleans

90 Double Unders

Load: 95#/65#

Monday 09-17-2018

CrossFit Caldwell – CrossFit

Metcon (15 Rounds for reps)

On a 30 minute clock,

EMOM 15

– 18 Wall Balls

– 18 KBS

– 3 Rope Climbs

Rx

Medball: 20#/14#

KB: 53#/35#

Directly into, 15 minutes to establish a 3 Rep Max Front Squat from the floor

Weightlifting

Front Squat (3)

15 minutes to establish a 3 Rep Max Front Squat from the floor

Sunday 09-16-2018

CrossFit Caldwell – CrossFit

Weightlifting

3 Strict Press + 5 Push Press (1-1-1-1)

Every 2 Minutes for 16 Minutes – Alternate between A & B

A) 3 Strict Press + 5 Push Press @65%+

1 rep = (3 Strict Press + 5 Push Press)

B) 200m Run

Metcon (Time)

2 RFT

50 Air Squats

25 DB Devil’s Press

Rx

DBs: 35#/25#

Saturday 09-15-2018

CrossFit Caldwell – CrossFit

Metcon (Time)

Partner Wod (Teams of 2)

3 RFT

40 Calorie Row

40 Lateral Burpees Over Rower

40 Calorie Row

40 Sit-ups

*Partition reps as needed

*One partner works at a time

Friday 09-14-2018

CrossFit Caldwell – CrossFit

Weightlifting

Back Squat (8-8-8-8)

Every 3 Minutes for 12 Minutes

8 Back Squats @60%+

:45s MB Alternating V-ups

Metcon (Time)

6 RFT

5 Power Snatch

5 Pull-ups

5 Clean and Jerk

5 Pull-ups

Rx

Load: 135#/95#

Thursday 09-13-2018

CrossFit Caldwell – CrossFit

Metcon (AMRAP – Rounds and Reps)

On a 30 minute running clock,

AMRAP 15

30 Wall Balls

20 Box Jumps

10 TTB

Directly into, 15 minutes to establish a 3 Rep Max

Thruster

(*From the floor)

Rx

Medball: 20#/14#

Box: 24″/20″

Weightlifting

Thruster (3)

15 minutes to establish a 3 Rep Max Thruster

(*From the floor)

Wednesday 09-12-2018

CrossFit Caldwell – CrossFit

Metcon (4 Rounds for time)

Endurance:

R1:

1000m Row

1000m Run

*Rest 2 minutes

R2:

800m Row

800m Run

*Rest 2 minutes

R3:

600m Row

600m Run

*Rest 2 minutes

R4:

400m Row

400m Run

*45 Minute Time Cap

Tuesday 09-11-2018

CrossFit Caldwell – CrossFit

Olympic Weightlifting/Conditioning

1 Power Clean + 1 Squat Clean + 1 Hang Power Clean + 1 Hang Squat Clean (1-1-1-1-1-1-1-1-1-1)

EMOM 10

1 Power Clean

1 Squat Clean

1 Hang Power Clean

1 Hang Squat Clean

1 rep = (1 Power Clean + 1 Squat Clean + 1 Hang Power Clean + 1 Hang Squat Clean)

*Unbroken

Metcon (AMRAP – Rounds and Reps)

5 Rounds

AMRAP 2

25 KBS

Max Front Squats in remaining time

*Rest 1 minute after each AMRAP

Rx

KB: 53#/35#

Load: 115#/75#

Monday 09-10-2018

CrossFit Caldwell – CrossFit

Weightlifting

Bench Press (6-6-6-6)

EMOM 16

– :40s Bike

– 6 Bench Press @70%+

– 15 Weighted Sit-ups

– Rest

Metcon (AMRAP – Rounds and Reps)

AMRAP 9

25 Double Unders

8 DB Box Step-up Overs

Rx

DBs: 50#/35#