Saturday 12-22-2018

CrossFit Caldwell – CrossFit

Metcon (AMRAP – Rounds and Reps)

Partner Wod

(Teams of 2)

AMRAP 30

10 Rope Climbs

60 Front Rack Reverse Lunges

Rx

Load: 95#/65#

*Start with and every 5 Minutes, 50 Calorie Row (1 Cal=1 Rep)

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

Friday 12-21-2018

CrossFit Caldwell – CrossFit

Weightlifting

Bench Press (4-4-4-4-4-4-4-4)

Every 1:30 (x8)

4 Bench Press

Metcon (AMRAP – Rounds and Reps)

AMRAP 16

400m Run

15 STO

15 Push-ups

Rx

Load: 95#/65#

*Run = Timekeeper (Not included in the score)

Thursday 12-20-2018

CrossFit Caldwell – CrossFit

Nasty Girls (Time)

3 Rounds for time of:
50 Air Squats
7 Muscle-ups
10 Hang Power Cleans, 135# / 95#
Accessory:

4 Sets

:20s KB Front Rack Wall Sit

10 Supinated Barbell Rows

1 Minute Farmer Hold

Wednesday 12-19-2018

CrossFit Caldwell – CrossFit

Weightlifting

Weightlifting

Shoulder Press (5-5-5-5-5-5)

Every 2 Minutes (x6)

5 Strict Press

10 Russian KBS

()

Tuesday 12-18-2018

CrossFit Caldwell – CrossFit

Metcon (Time)

10 RFT

20/15 Calorie Row

10 Pull-ups

10 Front Squats

Rx

Load: 155#/105#
Midline: (if time allows)

3 Sets

:30s KB Overhead Hold

:30s Hollow Hold

:30s Superman Hold

Monday 12-17-2018

CrossFit Caldwell – CrossFit

Olympic Weightlifting/Conditioning

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

EMOM 16

– 7 Burpee Box Jump Overs 24″/20″

– 1 Power Snatch + 1 Hang Squat Snatch

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

Metcon (Time)

For Time:

100 Double Unders

20 Devil’s Press

100 Double Unders

20 DB Ground to Overhead

100 Double Unders

20 Dual DB Hang Power Snatch

Rx

DBs: 50#/35#

Sunday 12-16-2018

CrossFit Caldwell – CrossFit

Metcon (AMRAP – Rounds and Reps)

AMRAP 14

10 Overhead Squats 95#/65#

12 CTB Pull-ups

14 Front Squats
Accessory:

4 Sets

12 DB Arnold Press

12 DB Bent Over Row

12 DB RDL

:20-:30s Hanging L-Sit/Knee Tuck

Saturday 12-15-2018

CrossFit Caldwell – CrossFit

Metcon (AMRAP – Rounds and Reps)

Partner Wod

(Teams of 2)

AMRAP 30

50 Bench Press 135#/95#

75 Sit-ups

100 Air Squats

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

Friday 12-14-2018

CrossFit Caldwell – CrossFit

Olympic Weightlifting/Conditioning

2 Power Cleans + 1 Jerk (Any Style) (1-1-1-1-1-1-1-1-1-1-1-1)

EMOM 12

2 Power Cleans + 1 Jerk (any style)
1 Rep = ( 2 Power Cleans + 1 Jerk)

Metcon (Time)

100 Bar Facing Burpees

*Every minute perform 1 Power Clean + 1 Push Jerk @80%

**Note the weight used.

Thursday 12-13-2018

CrossFit Caldwell – CrossFit

Metcon (Time)

For Time (Running Clock)

Met-Con:

30-20-10

Back Squat 135#/95#

Ring Dips

– REST 3-5 MINUTES –

30-20-10

KBS 70#/53#

Box Jump Overs

Rx 24″/20″

Rx + 30″/24″

– REST 3-5 MINUTES –

100 KB Front Rack/Farmer Lunge Steps 53#/35#

*Hold 1 KB in the front rack and 1 KB in a farmer hold. Switch as needed