190108

Carlisle CrossFit – CrossFit

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Weightlifting

Snatch Complex (1-1-1-1-1-1)

1 Hang Power Snatch

1 Power Snatch

1 Squat Snatch
12 min E2MOM

Build heavy

Start around 40-50% of 1 RM

Metcon

Metcon (3 Rounds for reps)

LVL 3(RX)

4 Min AMRAP

200 M Row

10 Hang Snatches (95/65)

10 Jumping plate lunges (45#)

Rest 2 min

4 Min AMRAP

200 M Row

10 Hang Snatches (95/65)

10 Jumping plate lunges (45#)

Rest 2 min

4 Min AMRAP

200 M Row

10 Hang Snatches (95/65)

10 Jumping plate lunges (45#)

LVL 2

4 Min AMRAP

200 M Row

10 Hang Snatches (85/55)

10 Jumping plate lunges (35#)

Rest 2 min

4 Min AMRAP

200 M Row

10 Hang Snatches (85/55)

10 Jumping plate lunges (35#)

Rest 2 min

4 Min AMRAP

200 M Row

10 Hang Snatches (85/55)

10 Jumping plate lunges (35#)

LVL 1

4 Min AMRAP

200 M Row

10 Hang Snatches (65/35)

10 Jumping lunges

Rest 2 min

4 Min AMRAP

200 M Row

10 Hang Snatches (65/35)

10 Jumping lunges

Rest 2 min

4 Min AMRAP

200 M Row

10 Hang Snatches (65/35)

10 Jumping lunges
Every 100 m Completed counts as 1

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