190510

Carlisle CrossFit – CrossFit

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Weightlifting

Power Clean/Squat Clean/Jerk Complex (1-1-1-1-1)

1 Power Clean

1 Squat Clean

1 Jerk
10 min EMOM:

40% of jerk max; same weight for all five sets

Metcon

Metcon (Time)

LVL 3(RX)

30 HRPU

40 Goblet Squats (53/35)

400 M Med Ball Run (20/14)

20 HRPU

30 Goblet Squats

400 M Med Ball Run (20/14)

10 HRPU

20 Goblet Squats

400 M Med Ball Run (20/14)

LVL 2

30 HRPU (modified-worm)

40 Goblet Squats (44/26)

400 M Med Ball Run (14/10)

20 HRPU

30 Goblet Squats

400 M Med Ball Run

10 HRPU

20 Goblet Squats

400 M Med Ball Run

LVL 1

20 HRPU (Knees)

30 Goblet Squats (35/15)

200 M Med Ball Run (10/8)

10 HRPU

20 Goblet Squats

200 M Med Ball Run

5 HRPU

10 Goblet Squats

200 M Med Ball Run
Time Cap–21 min

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