Thursday 03-07-2019

CrossFit Caldwell – CrossFit

Metcon (AMRAP – Rounds and Reps)

Part I.

AMRAP 10

9 Burpees

6 Deadlifts

Rx – 6 CTBs

RX+ – 3 Muscle-ups (Bar and/or Ring)

Rx/Rx+ Load: 225#/155#

Rest 2 minutes (then perform Part II.)

Metcon (AMRAP – Rounds and Reps)

Part II.

AMRAP 10

10 Cal Row/Bike

30 Double Unders

Wednesday 03-06-2019

CrossFit Caldwell – CrossFit

Olympic Weightlifting/Conditioning

2 Touch and Go Power Snatches (2-2-2-2-2-2-2)

Every 2 Minutes (x7)

2 Touch and Go Power Snatch

*Build as needed each set

Metcon (AMRAP – Rounds and Reps)

AMRAP 10

9 OHS

9 HSPU

Rx

Load: 115#/75#

Tuesday 03-05-2019

CrossFit Caldwell – CrossFit

Olympic Weightlifting/Conditioning

Clean and Jerk (5-5-5-5-5)

5 Sets (Every 3:00)

3-5 Clean & Jerks @70%+

(Any Variation…Power Clean/Squat Clean/Push Jerk/Split Jerk)

Metcon (Time)

3 RFT

75 Double Unders

25 KBS (American)

25 Pull-ups

Rx

Load: 53#/35#

Monday 03-04-2019

CrossFit Caldwell – CrossFit

Weightlifting

Back Squat (3-2-1-1-1-1)

Back Squat

1×3 @80%

1×2 @85%

1×1 @90%

1×1 @95%

1×1 @100%

1×1 @101%-105%

Metcon (Time)

21-15-9

DB Front Squats

Lateral Burpees over DB

Rx

DBs: 50#/35#

Sunday 03-03-2019

CrossFit Caldwell – CrossFit

Weightlifting

Deadlift (5-5-5)

Deadlift

5-5-5

*Start at 80% and build if needed

Metcon (AMRAP – Rounds and Reps)

Amrap 14

5-10-15-20,etc.

Wall Balls

Box Jumps

KBS

Rx

Medball: 20#/14#

Box: 24″/20″

KBS: 53#/35#

Rounds defined:

Rd 1 = 5 rep scheme

Rd 2 = 10 rep scheme

Rd 3 = 15 rep scheme

Rd 4 = 20 rep scheme…etc.

Scoring = Completed Rd + any additional reps performed
Just a gentle reminder:

RX/RX+ = All movements, rep schemes and loads performed as prescribed.

Saturday 03-02-2019

CrossFit Caldwell – CrossFit

Metcon (AMRAP – Rounds and Reps)

Partner Wod

(Teams of 2)

Part I.

7:00 AMRAP

250M Row

20 Push Jerks

Rest 2:00 (Then Perform Part II.)

250m Row = Each meter is 1 rep.

1 rd = 270 reps

Rx

Load: 135#/95#
Just a gentle reminder:

RX/RX+ = All movements, rep schemes and loads performed as prescribed.

Metcon (AMRAP – Rounds and Reps)

Part II.

7:00 AMRAP

20 Burpee Bar Hops

20 Pull Ups

Rest 2:00 (Then perform Part III.)

1 Rd = 40 reps
Just a gentle reminder:

RX/RX+ = All movements, rep schemes and loads performed as prescribed.

Metcon (AMRAP – Rounds and Reps)

Part III.

7:00 AMRAP

25 Ball Slams

15 Russian KB swings

1 Rd = 40 reps

Rx

Slam Ball: 20#/15#

KB: 53#/35#
Just a gentle reminder:

RX/RX+ = All movements, rep schemes and loads performed as prescribed.

Friday 03-01-2019

CrossFit Caldwell – CrossFit

Crossfit Games Open 19.2 (Ages 16-54) (AMRAP – Reps)

8 Minute AMRAP + Bonus Time of:

25 Toes To Bar

50 Double Unders

Squat Cleans*

*Round 1 – 15 @ 135# / 85#

*Round 2 – 13 @ 185# / 115#

*Round 3 – 11 @ 225# / 145#

*Round 4 – 9 @ 275# / 175#

*Round 5 – 7 @ 315# / 205#

Time extends by 4-minutes time after completing rounds 2, 3 and 4. If you complete Round 5, your score is the time you finish.

Crossfit Games Open 19.2 Masters (55+) (AMRAP – Reps)

8 Minute AMRAP + Bonus Time of:

25 Toes To Bar

50 Double Unders

Squat Cleans*

*Round 1 – 15 @ 115# / 65#

*Round 2 – 13 @ 135# / 85#

*Round 3 – 11 @ 155# / 105#

*Round 4 – 9 @ 185# / 125#

*Round 5 – 7 @ 205# / 145#

Time extends by 4-minutes time after completing rounds 2, 3 and 4. If you complete Round 5, your score is the time you finish.

Crossfit Games Open 19.2 Scaled (Ages 16-54) (AMRAP – Reps)

8 Minute AMRAP + Bonus Time of:

25 Hanging Knee-raises

50 Single Unders

Squat Cleans*

*Round 1 – 15 @ 95# / 55#

*Round 2 – 13 @ 115# / 75#

*Round 3 – 11 @ 135# / 95#

*Round 4 – 9 @ 155# / 105#

*Round 5 – 7 @ 185# / 135#

Time extends by 4-minutes time after completing rounds 2, 3 and 4. If you complete Round 5, your score is the time you finish.

Crossfit Games Open 19.2 Masters Scaled (55+) (AMRAP – Reps)

8 Minute AMRAP + Bonus Time of:

25 Hanging Knee-raises

50 Single Unders

Squat Cleans*

*Round 1 – 15 @ 65# / 45#

*Round 2 – 13 @ 85# / 65#

*Round 3 – 11 @ 105# / 75#

*Round 4 – 9 @ 125# / 85#

*Round 5 – 7 @ 145# / 105#

Time extends by 4-minutes time after completing rounds 2, 3 and 4. If you complete Round 5, your score is the time you finish.

Thursday 02-28-2019

CrossFit Caldwell – CrossFit

Metcon (AMRAP – Rounds and Reps)

AMRAP 24

250 M Row

10 Power Cleans

20 Burpees

75 Double Unders

Rx

Load: 135#/95#

250m Row = each meter is 1 rep.

***1 Rd = 355 reps
Just a gentle reminder:

RX/RX+ = All movements, rep schemes and loads performed as prescribed.

Wednesday 02-27-2019

CrossFit Caldwell – CrossFit

Weightlifting

Back Squat (4-4-3-2-6)

Back Squat

2×4 @80%

1×3 @85%

1×2 @90%

1×6 @65%

Metcon (AMRAP – Rounds and Reps)

Amrap 12

3-6-9-12, etc..

Front Squats

Pullups

Box Jump Overs

Rx

Load: 115#/75#

Box: 24″/20″

Rounds defined:

Rd 1 = 3 rep scheme

Rd 2 = 6 rep scheme

Rd 3 = 9 rep scheme

Rd 4 = 12 rep scheme

Rd 5 = 15 rep scheme…etc.

Scoring = Completed Rd + any additional reps performed
Just a gentle reminder:

RX/RX+ = All movements, rep schemes and loads performed as prescribed.

Tuesday 02-26-2019

CrossFit Caldwell – CrossFit

Olympic Weightlifting/Conditioning

1 Squat Snatch + 2 Overhead Squats (1-1-1-1-1-1-1-1-1-1)

Every 1:30 for 15 minutes

(10 sets)

1 Squat Snatch

2 OHS

Metcon (Time)

3 Rounds:

25 Cal Row

15 DB Power Cleans

10 DB STO

Rx

DBs: 50#/35#
Just a gentle reminder:

RX/RX+ = All movements, rep schemes and loads performed as prescribed.