Entries by Shawn Redd

Wednesday 5-23-2018

CrossFit Caldwell – CrossFit Olympic Weightlifting (1 Clean + 1 Jerk) EMOM 10 1 Clean (Power or Squat) + 1 Jerk (Push or Split) *Build to your heaviest set with solid mechanics Metcon (Time) 5 RFT 6 STO 155/105lbs 10 TTB 6 Power Cleans 10 DB Box Step-up Overs RX Load: 155#/105# DB: 50#/35# KB: […]

Tuesday 5-22-2018

CrossFit Caldwell – Shred Metcon (No Measure) 3 Rounds- (:30 Stations) Plate Hops Inch Worms Cossack Squats Every 2:00 For 16 Rounds- (Alt.) A.) 15 Goblet Squats 10 Sit Ups B.) 10 Lunges 9 DB Push Press 6 DB Bicep Curls

Tuesday 5-22-2018

CrossFit Caldwell – CrossFit Front Squats (Pause) (5-5-5-5-5) Strength: Every 2 Minutes for 10 Minutes 5 Pause Front Squats @50%+ Metcon (AMRAP – Rounds and Reps) AMRAP 12 15 Burpees 15 Back Squats RX 135#/95# *Back squats are to be taken from the floor.

Monday 5-21-2018

CrossFit Caldwell – CrossFit Metcon (Time) For Time: 800m Run 30 Pull-ups 20 Power Snatch 80 Double Unders 20 Single Arm DB Hang Power Snatch *Rest 3 minutes then go in reverse order RX Load: 115#/75# DB: 50#/35# Score = Total Time including rest.

Saturday 5-19-2018

CrossFit Caldwell – Shred Metcon (No Measure) Every 1:00 For 5:00- 100m SPRINT 2 Rounds- (No rest between clocks, Rest when you finish work) 2:00 Clock: 16 Wallballs 16 Push Ups 1:45 Clock: 14 Wallballs 14 Push Ups 1:30 Clock: 12 Wallballs 12 Push Ups 1:00 Clock: 10 Wallballs 10 Push Ups *Rest :30, then […]

Friday 5-18-2018

CrossFit Caldwell – CrossFit   Olympic Lifting (2 Power Snatch + 2 Overhead Squat) (2+2) Olympic Lifting: 2 Power Snatch + 2 OHS *Build to a heavy complex Metcon (AMRAP – Rounds and Reps) AMRAP 10 2 Bar/Ring Muscle-ups 2 OHS 2 Bar/Ring Muscle-ups 4 OHS 2 Bar/RIng Muscle-ups 8 OHS 2/10, 2/12, etc. RX […]

Thursday 5-17-2018

CrossFit Caldwell – CrossFit Deadlift (12-12-12-12) Every 1:30 for 6 Minutes 12 Deadlifts @75%+ Rest 1 Minute Teams of 3/4 Max Calorie Assault Bike in 7 Minutes Metcon (No Measure) Every 3 Minutes for 12 Minutes 8 DB Bench Press 12 Sit-ups 16 Push-ups ***Choose DBs that will allow you to maintain good mechanics.

Wednesday 5-16-2018

CrossFit Caldwell – CrossFit   Metcon (Time) 7 Rounds 4 Hang Squat Clean Thrusters 50 Double Unders 20 UB Wall Balls (5 burpee penalty for each break) *Rest 1 minute after each round RX: 135#/95# RX + : 155#/105# Medball: 20#/14#

Tuesday 5-15-2018

CrossFit Caldwell – Shred () Metcon (No Measure) 4 Rounds- (:20 Stations) High Knees Plank Shoulder Taps Jump Squats Rest Every 4:00 For 20:00- 15 Push Ups 15 Leg Lifts 200m Run 15 DB Push Press Finisher: Every :30 For 6:00- (Alt) :20 R-Plank 8-10 Alt. V-Ups :20 L-Plank

Tuesday 5-15-2018

CrossFit Caldwell – CrossFit   Back Squat (Pause) (6-6-6-6-6) Every 2:30 Minutes for 12:30 Minutes 6 Pause Back Squats @65%+ Metcon (Time) 3 RFT 300m Run 30 American KBS 30 Box Jumps RX KB: 70#/53# Box: 30″/24″