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Carlisle CrossFit – CrossFit

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Weightlifting

Strict Press (8-8-8-8)

*40-50%

*hips aligned over ankles; tight core

Overhead Hold (Weight)

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

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

Metcon

Metcon (AMRAP – Rounds and Reps)

15 min AMRAP

LVL 3

10 Thrusters (95/65)

15 box jumps (24/20)

200 row

LVL 2

10 Thrusters (85/55)

15 box jumps (20/18)

200 row

LVL 1

10 Thrusters (75/45)

15 box jumps (18/stack of plates)

200 row