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

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#

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#

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#

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