Monday 05-13-2019

CrossFit Caldwell – CrossFit

Nasty Girls (Time)

3 Rounds for time of:
50 Air Squats
7 Muscle-ups
10 Hang Power Cleans, 135# / 95#
*17:00 minute Cap

Rx/ Rx + = All movement standards, reps & weight must be performed at what’s prescribed/cited for the WOD.

Sunday 05-12-2019

CrossFit Caldwell – CrossFit

Weightlifting

Bench Press (7-7-7-5-5-5-3-3-3)

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

Bench Press

*Rope Climb technique between sets

Metcon (Time)

3 RFT

20/15 Cal Bike

15 Push Ups

30 Double Unders

400 M Run
Rx/ Rx + = All movement standards, reps & weight must be performed at what’s prescribed/cited for the WOD.

Saturday 05-11-2019

CrossFit Caldwell – CrossFit

Metcon (AMRAP – Rounds and Reps)

AMRAP 20

10-20-30..etc

Cal Row

Burpees

Toes to Bar

*Partition reps as you wish

*Partner 200m run after each round.
Rx/ Rx + = All movement standards, reps & weight must be performed at what’s prescribed/cited for the WOD.

Thursday 03-14-2019

CrossFit Caldwell – CrossFit

Olympic Weightlifting/Conditioning

Squat Snatch (3-3-3-3-3-3)

Part I.

Alt. EMOM 18

– 3 Squat Snatches @70-80%

– 3 Rope Climbs

– 50 Double Unders

Rest 4:00 then perform Part II.

Metcon (5 Rounds for reps)

Part II.

5 Rounds

:30 seconds on/:30 seconds off

Max Effort Bar Facing Burpee

Score = Max reps each round.

Wednesday 03-13-2019

CrossFit Caldwell – CrossFit

Bench Press (10-8-6-4-2-1)

15:00 to Complete

Bench Press

10-8-6-4-2-1

Metcon (AMRAP – Rounds and Reps)

AMRAP 12

25/20 Cal Row

10 Box Jump Overs 24″/20″

15 Pull-Ups

RX: Pull-Ups

RX+: CTB Pull-Ups

Score

Male: Full Rd = 50 Reps

Female: Full Rd = 45 Reps

Tuesday 03-12-2019

CrossFit Caldwell – CrossFit

Olympic Weightlifting/Conditioning

2 Hang Squat Cleans + 2 Power Cleans (1-1-1-1-1-1-1)

Every 2 Minutes (x7)

2 Hang Squat Cleans

2 Power Cleans

*Build as needed each set.
1 rep = 2 Hang Squat Cleans + 2 Power Cleans

Metcon (Time)

For Time

16 Front Squats

16 HSPU

14 Front Squats

14 HSPU

12 Front Squats

12 HSPU

10 Front Squats

10 HSPU

RX:

95#/65#, 115#/75#, 135#/95#, 155#/105#

RX+:

135#/95#, 155#/105#, 165#/115#, 185#/125#
Suggested Scale:

75#/55#, 95#/65#, 115#/75#, 135#/95#

Monday 03-11-2019

CrossFit Caldwell – CrossFit

Weightlifting

Deadlift (5-5-5-5-5-5)

6×5 Deadlifts 70%-80% (Build as needed each set)

*4 High Box Jumps after each set

Metcon (Time)

4 RFT

15 Toes to Bar

50 Double Unders

15 DB Hang Clean and Jerk

Rx

DBs: 50#/35#

Sunday 03-10-2019

CrossFit Caldwell – CrossFit

Weightlifting

Bench Press (12-10-8-6-4-2)

Bench Press

12-10-8-6-4-2

*Build weight each set

Metcon (Time)

3 RFT

40 Wall Balls

20 Alternating DB Power Snatch (10 each arm)

Rx

Medball: 20#/14#

DB: 50#/35#

Saturday 03-09-2019

CrossFit Caldwell – CrossFit

Metcon (AMRAP – Rounds and Reps)

Partner Wod

(Teams of 2)

Amrap 25

1000m Row

40 Clean and Jerks

60 KB Swings

Score = Rounds and reps on Clean and Jerks + KB Swings.

1 Rd = 100 reps

Rx

Load: 135#/95#

KB: 70#/53#

Friday 03-08-2019

CrossFit Caldwell – CrossFit

Crossfit Games Open 19.3 (Ages 16-54) (AMRAP – Reps)

200-ft. dumbbell overhead lunge 50lb/35lb

50 dumbbell box step-ups 24in/20in

50 strict handstand push-ups

200-ft. handstand walk

Time cap: 10 minutes

Crossfit Games Open 19.3 Masters (55+) (AMRAP – Reps)

200-ft. dumbbell overhead lunge 35b/20lb

50 dumbbell box step-ups 24in/20in

50 5-in. elevated strict HSPU

200-ft. handstand walk

Time cap: 10 minutes

Crossfit Games Open 19.3 Teens (Ages 14-15) (AMRAP – Reps)

200-ft. dumbbell overhead lunge 35lb/20lb

50 dumbbell box step-ups 24in/20in

50 strict handstand push-ups

200-ft. handstand walk

Time cap: 10 minutes

Crossfit Games Open 19.3 Scaled (Ages 16-54) (AMRAP – Reps)

200-ft. dumbbell front-rack lunge 50lb/35lb

50 dumbbell box step-ups

50 5-in. elevated strict HSPU

200-ft. bear crawl

Time cap: 10 minutes

open: Crossfit Games Open 19.3 Masters Scaled (55+) (AMRAP – Reps)

200-ft. dumbbell front-rack lunge 20lb/10lb

50 dumbbell box step-ups 20in/16in

50 dumbbell strict press 20lb/10lb

200-ft. bear crawl

Time cap: 10 minutes

Crossfit Games Open 19.3 Teens Scaled (Ages 14-15) (AMRAP – Reps)

200-ft. dumbbell front-rack lunge 35lb/20lb

50 dumbbell box step-ups 24in/20in

50 5-in. elevated strict HSPU

200-ft. bear crawl

Time cap: 10 minutes