191007

Carlisle CrossFit – CrossFit

View Public Whiteboard

Weightlifting

Power Clean Complex (1-1-1-1-1)

Clean Pull from Above the Knee

Hang Power Clean

Power Clean
*50%-60%-70%-80%-85% ( of PCL 1RM)

*record average of all 5 sets

*Every 2 min

Metcon

Metcon (AMRAP – Rounds and Reps)

8 min AMRAP

LVL 3

10 Power Cleans (75% of 1RM PCL)

10 Bar facing Bar over Burpees

LVL 2

8 Power Cleans (75% of 1RM PCL)

10 Bar facing Bar over Burpees

LVL 1

6 Power Cleans (75% of 1RM PCL)

10 Bar facing Bar over Burpees