Wednesday 11-21-2018

CrossFit Caldwell – CrossFit

Metcon (Time)

3 RFT

1200m Run

100 Double Unders

Midline:

4 Sets for Quality

:30s Hollow Hold

15 V-ups

20 Plate Side Bends

Tuesday 11-20-2018

CrossFit Caldwell – CrossFit

Metcon (AMRAP – Rounds and Reps)

AMRAP 24

18/15 Calorie Row

9 TTB

6 HSPU

3 Power Clean and Jerks @60%

Monday 11-19-2018

CrossFit Caldwell – CrossFit

Weightlifting

Back Squat (6-6-6-4-4-4-2-2-2-2)

Every 2 Minutes for 20 Minutes – 10 Sets

Back Squat

6-6-6-4-4-4-2-2-2-2

*Start at 65% and build to 85%

Metcon (Time)

3 RFT

400m Run

20 Lateral Over the Bar Burpees

20 Thrusters

Rx

Load: 95#/65#

Sunday 11-18-2018

CrossFit Caldwell – CrossFit

Metcon (AMRAP – Rounds and Reps)

Part I.

AMRAP 14

24 Deadlifts

18 Sit-ups

12 Box Jumps

Rx

Load: 155#/105#

Box: 24″/20″

Rest 5 Minutes

Then complete part II.

Metcon (Time)

Part II.

For Time:

30 Pull-ups

15 Hang Power Snatch

20 Pull-ups

10 Hang Power Snatch

10 Pull-ups

5 Hang Power Snatch

Rx

Load: 75#/55#

Saturday 11-17-2018

CrossFit Caldwell – CrossFit

Metcon (AMRAP – Rounds and Reps)

Partner Wod

(Teams of 2)

AMRAP 30

400m Run

40 Push Press

40 Front Rack Lunges

*Run together and partition reps as needed

*Run = Timekeeper

1 Rd = 80 Reps

Score= Total rounds and reps of the Push Press & Front Rack Lunges only.

Rx

Load: 95#/65#

Friday 11-16-2018

CrossFit Caldwell – CrossFit

Weightlifting

Front Squat (4-4-4-4-4)

5 Sets for Quality

4 Front Squats @80%

10 KB RDL

30 Double Unders

*18 Minutes to complete

Metcon (10 Rounds for reps)

EMOM 10

10 Wall Balls +

10 Push-ups

Rx

Medball: 20#/14#
1 Rd = 20 Reps

Thursday 11-15-2018

CrossFit Caldwell – CrossFit

 

Metcon (No Measure)

In Teams of 2

3 Rounds
– Every 10 Minutes Row or Bike Max Distance.
*Partners alternate every 200m (row) or 0.6km (bike)
*Rest 2 min between rounds

*If time allows – Midline:

3 Sets for Quality

20 Tuck Crunches

1 Minute Weighted Plank

20 Russian Twists

Wednesday 11-14-2018

CrossFit Caldwell – CrossFit

Olympic Weightlifting/Conditioning

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

Every :30s for 8 Minutes

1 Power Snatch + 1 OHS
Part I.

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

Rest 2 minutes then complete Part II.

2 Hang Power Snatch + 1 Overheadsquat

Part II.

10 minute clock

2 Hang Power Snatch + 1 OHS

*Establish a heavy complex

Metcon (Time)

5 RFT

20 Russian KBS

20 Burpees Over KB

Rx

KB: 70#/53#

Tuesday 11-13-2018

CrossFit Caldwell – CrossFit

Weightlifting

Back Squat (7-7-7-5-5-5-3-3-3-3)

Every 2 Minutes for 20 Minutes – 10 Sets

Back Squat

7-7-7-5-5-5-3-3-3-3

*Start at 60% and build to 80%

Metcon (AMRAP – Rounds and Reps)

AMRAP 12

8 Ring Dips

10 Box Jumps

12 Calorie Row/Bike

Monday 11-12-2018

CrossFit Caldwell – CrossFit

Metcon (Time)

Met-Con:

10 RFT

200m Run

12 Pull-ups

2 Power Cleans

2 Hang Squat Cleans

Rx

Load: 155#/105#