Wednesday 01-02-2019

CrossFit Caldwell – CrossFit

Weightlifting

Push Press (7-7-7-7-7)

Every 3 Minutes (x5)

7 Push Press

7 Back Squats

(From the Rack)

*Use same bar and weight

Metcon (AMRAP – Rounds and Reps)

2 Rounds

AMRAP 5

12 Wall Balls

6 Power Snatch

*Rest 3 minutes

Rx

Medball: 20#/14#

Load: 95#/65#

Tuesday 01-01-2019

CrossFit Caldwell – CrossFit

Metcon (Time)

2 RFT

19 KBS

19 TTB

19 KB Goblet Squats

19 Push-ups

19 KB SDHP

19 Pull-ups

19 KB Goblet Squats

19 Push-ups

19 KBS

19 TTB

19 KB SDHP

Rx

KBs: 53#/35#

Monday 12-31-2018

CrossFit Caldwell – CrossFit

Metcon (Time)

20 Rounds

1 Man Maker

8 Burpees

Rx

DBs: 50#/35#

*Man Maker = Push-up + Row R + Row L + Squat Clean Thruster

Sunday 12-30-2018

CrossFit Caldwell – CrossFit

Weightlifting

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

Every 3 Minutes (x6)

3 Bench Press

10 Pendlay Rows

Metcon (AMRAP – Rounds and Reps)

AMRAP 10

12 V-ups

9 Overhead Squats

6 HSPU

Rx

Load: 115#/75#

Saturday 12-29-2018

CrossFit Caldwell – CrossFit

Metcon (Time)

For Time

2 Rounds

150 Wall Balls

100 Pull-ups

75 Calorie Row

Rx

Medball: 20#/14#

*Partition reps as needed. 1 athlete works at a time

Friday 12-28-2018

CrossFit Caldwell – CrossFit

Olympic Weightlifting/Conditioning

Power Snatch (2-2-2-2-2-2-2)

EMOM 7

2 Touch and Go Power Snatch

Power Clean (2-2-2-2-2-2-2)

EMOM 7

2 Touch and Go Power Clean

Metcon (Time)

For Time

30 Burpee Box Jump Overs 24″/20″

20 Front Squats 135#/95#

10 Burpee Box Jump Overs 30″/24″

*Rest 3-5 minutes then go in reverse order

*Rest not included in the score

Thursday 12-27-2018

CrossFit Caldwell – CrossFit

 

Weightlifting

Deadlift (10-8-6-4-2)

Deadlift

10-8-6-4-2 (AHAP)

*Practice HS Walk/HS Hold/HSPU after each set

Metcon

AMRAP 12
8 Push Jerks
12 TTB

Rx
Load: 155#/105#

Scale Toe to Bars to:
Toe to Rings; Knees to Elbows; Knee Raises; Leg Lifts; Situps

Wednesday 12-26-2018

CrossFit Caldwell – CrossFit

Metcon (Time)

2 RFT

800m Run

40 KBS

30 Calorie Row

20 Thrusters

10 Muscle-ups

Rx

KB: 53#/35#

Load: 95#/65#
Midline: (if time allows)

EMOM 9

– 15 Weighted Sit-ups

– :20s/side Plank

– 15 Tuck Crunches

Monday 12-24-2018

CrossFit Caldwell – CrossFit

Metcon (AMRAP – Rounds and Reps)

AMRAP 10

12 Wall Balls

11 KBS

10 Box Jumps

Rx

Medball: 20#/14#

KB: 53#/35#

Box: 24″/20″
*Alternate full rounds with a partner

*Rest 3 minutes between AMRAPs

Metcon (AMRAP – Rounds and Reps)

AMRAP 10

9 Hang Power Cleans

8 Front Squats

7 STO

Rx

Load: 95#/65#
*Alternate full rounds with a partner

*Rest 3 minutes between AMRAPs

Metcon (AMRAP – Rounds and Reps)

AMRAP 10

6 Air Squats

5 Pull-ups

4 Push-ups
*Alternate full rounds with a partner

*Rest 3 minutes between AMRAPs

Metcon (AMRAP – Rounds and Reps)

AMRAP 10

3 Lateral Burpees Over the Bar

2 Power Clean and Push Jerks

1 Thruster

Rx

Load: 95#/65#
*Alternate full rounds with a partner

*Rest 3 minutes between AMRAPs

Sunday 12-23-2018

CrossFit Caldwell – CrossFit

Weightlifting

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

Back Squat

6×5 w/ 3s pause at bottom

*35 Double Unders after each set

Metcon (Time)

For Time

1000m Row

50 Burpees

1000m Row