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.

Monday 02-25-2019

CrossFit Caldwell – CrossFit

Olympic Weightlifting/Conditioning

3 Deadlifts + 2 Hang Power Cleans

12:00 to Build to a Heavy Complex:

3 Dead Lifts + 2 Hang Power Cleans
1 Rep = 3 Deadlifts + 2 Hang Power Cleans

Metcon (Time)

15 Rounds:

1 Muscle-up

2 Handstand Push-ups

3 Deadlifts

RX-275/185

RX+-315/225lbs
Just a gentle reminder:

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

Sunday 02-24-2019

CrossFit Caldwell – CrossFit

Metcon (Time)

25-20-15-10

Power Snatch

Box Jumps

Rx

Load: 75#/55#

Box: 24″/20″
Accessory:

3 Sets

8e Single Arm KB Z-Press

8 Pendlay Rows

:30s Hollow Hold

15 Heavy Band Good Mornings

Saturday 02-23-2019

CrossFit Caldwell – CrossFit

Friday 02-22-2019

CrossFit Caldwell – CrossFit

Crossfit Games Open 19.1 (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in

15 minutes of:

19 wall-ball shots

19-cal. row

Men throw 20-lb. ball to 10-ft. target

Women throw 14-lb. ball to 9-ft. target

Crossfit Games Open 19.1 Masters (55+) (AMRAP – Reps)

Complete as many rounds as possible in

15 minutes of:

19 wall-ball shots

19-cal. row

Men throw 20-lb. ball to 9-ft. target

Women throw 10-lb. ball to 9-ft. target

Crossfit Games Open 19.1 Scaled (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in

15 minutes of:

19 wall-ball shots

19-cal. row

Men throw 14-lb. ball to 10-ft. target

Women throw 10-lb. ball to 9-ft. target

Crossfit Games Open 19.1 Masters Scaled (55+) (AMRAP – Reps)

Complete as many rounds as possible in

15 minutes of:

19 wall-ball shots

19-cal. row

Men throw 14-lb. ball to 8-ft. target

Women throw 10-lb. ball to 8-ft. target

Thursday 02-21-2019

CrossFit Caldwell – CrossFit

Metcon (AMRAP – Rounds and Reps)

AMRAP 24

12 Russian KB Swings

12 Sit Ups

12 Devils Press

500m Row/1.2km Bike/400 M Run

Rx

KB: 70#/53#

DBs: 50#/35#
Midline (if time allows):

Accumulate 5 minutes in a plank hold

*Can alternate between high plank, right side, and left side plank holds

Wednesday 02-20-2019

CrossFit Caldwell – CrossFit

Weightlifting

Deadlift (10-8-6-4-2)

15 Min to complete:

Deadlift

10-8-6-4-2

Metcon (Time)

2 Rounds

80 Double Unders

40 Wall Ball

20 Dead Lifts

Rx

Medball: 20#/14#

Load: 225#/155#

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#