Tuesday 02-19-2019

CrossFit Caldwell – CrossFit

Skill

Metcon (No Measure)

Skill:

14:00 EMOTM

– Even: One Set Muscle Ups/CTB/Pull Ups (not until failure, technique driven)

– Odd: 2 Power Cleans (singles; think technique driven and prep for the Metcon)

Metcon (Time)

3 Rounds

6 Muscle Ups

(Bar and/or Rings)

12 Power Cleans

15 Burpees

RX-135#/95#

RX+-165#/115#

Sunday 02-17-2019

CrossFit Caldwell – CrossFit

Metcon (AMRAP – Rounds and Reps)

AMRAP 20

14 Sit-ups

8 Thrusters

*Start and every 2 minutes, 5 Power Snatch

Rx

Load: 95#/65#

Score: Total combined rounds and reps on the situ-ups and thrusters only.
Accessory:

3 Sets

10e Single Arm KB Z-Press

8 Barbell Supinated Bent Over Row

20 Tuck Crunches

12 Empty Barbell Good Mornings

Saturday 02-16-2019

CrossFit Caldwell – CrossFit

Metcon (Time)

Partner Wod

(Teams of 2)

Partner 1:

10 down to 1

Wall Balls

DB Burpees

Partner 2:

1 up to 10

Wall Balls

DB Burpees

Rx

Medball: 20#/14#

DBs: 50#/35#
*Workout Details:

P1 does 10 Wall Balls and 10 Burpees. Then P2 does 1 Wall Ball and 1 Burpee. Then P1 does 9 Wall Balls and 9 Burpees. Then P2 does 2 Wall Balls and 2 Burpees. Continue in this fashion until P1 completes the round of 1 Wall Ball and 1 Burpee and P2 completes the round of 10 Wall Balls and 10 Burpees

Thursday 02-14-2019

CrossFit Caldwell – CrossFit

Weightlifting

Back Squat (5-5-4-3-8)

Back Squat

2×5 @75%

1×4 @80%

1×3 @85%

1×8 @60%

Metcon (10 Rounds for reps)

10:00 EMOTM

7 Bar Facing Burpees

Max Effort Squat Cleans

Rx

Load: 155#/105#

Score = Total Max Squat Clean Reps each round.

Wednesday 02-13-2019

CrossFit Caldwell – CrossFit

Metcon (Time)

For Time

1000 M Row

100 Double Unders

30 Power Clean and Push Jerks

100 Double Unders

1000 M Row

Rx

Load: 135#/95#

Tuesday 02-12-2019

CrossFit Caldwell – CrossFit

Gymnastics

Metcon (No Measure)

Skill: (Technique Driven, Not to Failure)

Alt. 14:00 EMOTM

Even: 10 Alternating DB Snatch

Odd: One set Muscle Up (Bar and/or Rings)/CTB Pull-ups/Pull Ups

Metcon (AMRAP – Rounds and Reps)

15:00 AMRAP

5 Muscle Ups (Bar and/or Rings)

10 Burpees

RX – 10 CTB Pull Ups

RX+ – 5 Muscle Ups

Monday 02-11-2019

CrossFit Caldwell – Shred

Metcon (No Measure)

2 Rounds (2 Min On/1 Min Off):

Bike

Renegade Rows

Ball Slam

Air Squats

Devil’s Press

*Rest 2 Min After Round 1

Finisher:

2 Min Plank

1 Min Rest

1 Min Russian Twist

30 sec Rest

30 sec Hollow Hold

15 sec Rest

30 sec Hollow Hold

30 sec Rest

1 Min Russian Twists

1 Min Rest

2 Min Plank

Monday 02-11-2019

CrossFit Caldwell – CrossFit

Olympic Weightlifting/Conditioning

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

12:00 EMOTM

1 Squat Clean + 1 Front Squat
1 Rep = 1 Squat Clean + 1 Front Squat

Metcon (18 Rounds for reps)

Alt. EMOM 18

– 50 Double Unders

– 8 Handstand Push-ups

– 12 Front Squats

Rx

Load: 135#/95#
Score = Keep track of reps per round per movement.

Sunday 02-10-2019

CrossFit Caldwell – CrossFit

Weightlifting

Push Press (10-10-10)

3×10 @55%+

Push Jerk (5-5-5)

Push Jerk

3×5 @65%+

Metcon (Time)

2 RFT

30 Double DB Snatch

20 Box Jump Overs

30 Double DB Front Rack Reverse Lunges

Rx

DBs: 50#/35#

Box: 24″/20″

Saturday 02-09-2019

CrossFit Caldwell – CrossFit

Metcon (AMRAP – Rounds and Reps)

AMRAP 30 (in teams of 3)

Partner 1:

Row for distance

Partner 2&3:

Complete 2 rounds each alternating full rounds

40 Double Unders

12 KBS 70#/53#

Score = Total rounds & reps from DUs & KBS’s

* Note Distance Rowed