200117

Carlisle CrossFit – CrossFit

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Weightlifting

Push Press (10-10-10)

*30-40%

*heels on the floor

Overhead Hold (Weight)

Accumulate 2 min in OH Barbell Hold
*If you held for 1 min or longer last week, add 5-10 # from last week.

*if sets were 1 min or shorter, stay with empty barbell and try to extend the time to 1 min

Metcon (AMRAP – Rounds and Reps)

12 Min AMRAP

LVL 3

10 Power Cleans (135/95)

8 S2OH

6 Front Rack Lunges

4 Front Squats

LVL 2

10 Power Cleans (125/85)

8 S2OH

6 Front Rack Lunges

4 Front Squats

LVL 1

10 Power Cleans (115/75)

8 S2OH

6 Front Rack Lunges

4 Front Squats