Monday 12-03-2018

CrossFit Caldwell – CrossFit

Nancy (Time)

5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#
Rx = 400m Run or 500m Row

Then…

Midline:

4 Sets

10 Weighted Sit-ups

15 V-ups

:45s Plank Hold

Sunday 12-02-2018

CrossFit Caldwell – CrossFit

Metcon (Time)

For Time

12-14-16 Deadlifts

*12 Pull-ups after each set

Rx

Load: 275#/185#

Metcon (Time)

For Time

18-20-22

DB Push Press

*12 TTB after each set

Rx

DBs: 50#/35#

Metcon (Time)

For Time

24-26-28

Calorie Row

*24 Air Squats after each set

Saturday 12-01-2018

CrossFit Caldwell – CrossFit

Metcon (AMRAP – Rounds and Reps)

AMRAP 30 (w/ partner):

10 Rope Climbs

50 Sit-ups

50 Alt. S.A. DB Snatch 50#/35#

800m Run

*While P1 is performing the 800m run P2 works through the Amrap. Partners switch once P1 returns from the run.

* Pick up where you left off in the AMRAP.

*800m run = Timekeeper (not included in the score)

Friday 11-30-2018

CrossFit Caldwell – CrossFit

Weightlifting

Front Squat (2-2-2-2-2)

5 Sets for Quality

2 Front Squat @90%

8 Bulgarian Split Squats

30 Double Unders

Metcon (Time)

For Time –

100 KBS

100 Push-ups

*Start and every minute perform 7 Box Jump Overs

Rx

KB: 53#/35#

Box: 24″/20″

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