Thursday 11-29-2018

CrossFit Caldwell – CrossFit

Metcon (5 Rounds for time)

5 Rounds

15/12 Calorie Bike

*Rest 1 minute after each round

Metcon (5 Rounds for time)

5 Rounds

200m Run

*Rest 1 minute after each round

Metcon (5 Rounds for time)

5 Rounds

15 Burpees

*Rest 1 minute after each round

Wednesday 11-28-2018

CrossFit Caldwell – CrossFit

Metcon (8 Rounds for reps)

Every 4 Minutes for 32 Minutes

20/15 Calorie Row

2 Power Snatch @70%+

15 Wall Balls

2 Squat Snatch

Rx

Medball: 20#/14#
Score = Total Reps each Rd.

Male Total Reps/Rd: 39

Female Total Reps/Rd: 34

Tuesday 11-27-2018

CrossFit Caldwell – CrossFit

 

Weightlifting

Back Squat (5-5-5-3-3-3-1-1-1-1)

Every 2 Minutes for 20 Minutes – 10 Sets

Back Squat

5-5-5-3-3-3-1-1-1-1

*Start at 70% and build to a heavy single/max

Metcon (AMRAP – Rounds and Reps)

AMRAP 12

5 Bar/Ring Muscle-ups

10 DB Deadlifts

5 DB Hang Power Cleans

Rx

DB: 50#/35#

Monday 11-26-2018

CrossFit Caldwell – CrossFit

Olympic Weightlifting/Conditioning

1 Squat Clean + 3 Front Squats (1-1-1-1-1)

Every 2 Minutes for 10 Minutes

1 Squat Clean + 3 Front Squats
1 Rep = (1 Squat Clean + 3 Front Squats)

Clean (1-1-1-1-1-1-1-1-1-1)

EMOM 10

1 Squat Clean

Metcon (Time)

For Time

10 down to 1

Burpee Box Jumps

Thrusters

Rx

Box: 24″/20″

Load: 95#/65#

Sunday 11-25-2018

CrossFit Caldwell – CrossFit

Olympic Weightlifting/Conditioning

1 Power Snatch + 3 Overhead Squats (1-1-1-1-1)

Every 2 Minutes for 10 Minutes

1 Power Snatch + 3 OHS
1 rep = (1 Power Snatch + 3 OHS)

Olympic Weightlifting/Conditioning

Snatch (1-1-1-1-1-1-1-1-1-1)

EMOM 10

1 Squat Snatch

Metcon (Time)

For Time:

50 Pull-ups

50 DB Snatch

50 Wall Balls

Rx

DBs: 50#/35#

Medball: 20#/14#

Saturday 11-24-2018

CrossFit Caldwell – CrossFit

Metcon (Time)

Partner Wod

(Teams of 2)

5 Rounds Each

12 Push Press 95#/65#

12 Push-ups

Directly into,

5 Rounds Each

12 Back Squats 135#/95#

12 Jumping Lunges

Directly into,

5 Rounds Each

15 Sit-ups

10 V-ups

*Alternate full rounds with partner

Friday 11-23-2018

CrossFit Caldwell – CrossFit

Weightlifting

Front Squat (3-3-3-3-3)

5 Sets for Quality

3 Front Squats @85%

8 DB Front Rack Tall Kneel to Standing

12 Box Jumps

* 18 Minutes to complete all 5 sets

Metcon (AMRAP – Reps)

AMRAP 10

Ladder by 2s

Chest to Bar Pullups

Deadlifts

Rx

Load: 225#/155#

Thursday 11-22-2018

CrossFit Caldwell – Thanksgiving WOD

Tommy Mac (Time)

For Time:
12 Burpees
12 Thrusters, 115# / 75#
12 Burpees
12 Power Snatches, 115# / 75#
12 Burpees
12 Push Jerks, 115# / 75#
12 Burpees
12 Hang Squat Cleans, 115# / 75#
12 Burpees
12 Overhead Squats, 115# / 75#
12 Burpees
12 Thrusters, 115# / 75#
12 Burpees
12 Power Snatches, 115# / 75#
12 Burpees
12 Push Jerks, 115# / 75#
12 Burpees
12 Hang Squat Cleans, 115# / 75#
12 Burpees
12 Overhead Squats, 115# / 75#

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%