190304

Carlisle CrossFit – CrossFit

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Metcon

Crossfit Games Open 19.2 (Ages 16-54) (AMRAP – Reps)

8 Minute AMRAP + Bonus Time of:

25 Toes To Bar

50 Double Unders

Squat Cleans*

*Round 1 – 15 @ 135# / 85#

*Round 2 – 13 @ 185# / 115#

*Round 3 – 11 @ 225# / 145#

*Round 4 – 9 @ 275# / 175#

*Round 5 – 7 @ 315# / 205#

Time extends by 4-minutes time after completing rounds 2, 3 and 4. If you complete Round 5, your score is the time you finish.

Not Doing Open WOD:

Metcon (AMRAP – Rounds and Reps)

12 min AMRAP

LVL 3 (RX)

25 Wall Balls (20/14)

20 Med Ball V-Ups

15 Hand release push ups (No worm)

LVL 2

25 Wall Balls (14/10)

20 Med Ball V-Ups

15 Hand release push ups (Worm Ok)

LVL 1

25 Wall Balls (10/8)

20 Med Ball V-Ups

15 Modified Hand release push ups (Knees)

FIRST FRIDAY!

Carlisle CrossFit – CrossFit

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First Friday!

First Friday (No Measure)

Work a skill, practice a movement do a benchmark!

Diane (Time)

21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups

Crossfit Games Open 19.2 (Ages 16-54) (AMRAP – Reps)

8 Minute AMRAP + Bonus Time of:

25 Toes To Bar

50 Double Unders

Squat Cleans*

*Round 1 – 15 @ 135# / 85#

*Round 2 – 13 @ 185# / 115#

*Round 3 – 11 @ 225# / 145#

*Round 4 – 9 @ 275# / 175#

*Round 5 – 7 @ 315# / 205#

Time extends by 4-minutes time after completing rounds 2, 3 and 4. If you complete Round 5, your score is the time you finish.

190228

Carlisle CrossFit – CrossFit

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Weightlifting

Back Squat (5-5-5-5-5)

*Start around 60%

*Build to heavy 5

*Record highest

Metcon

Metcon (3 Rounds for reps)

LVL 3 (RX)

3 min AMRAP

3 Front Squats (125/85)

6 Back Rack Lunges (125/85)

9 C2B Pull Ups

Rest 2 min

3 min AMRAP

3 Front Squats (125/85)

6 Back Rack Lunges (125/85)

9 C2B Pull Ups

Rest 2 min

3 min AMRAP

3 Front Squats (125/85)

6 Back Rack Lunges (125/85)

9 C2B Pull Ups

LVL 2

3 min AMRAP

3 Front Squats (115/75)

6 Back Rack Lunges (115/75)

9 Pull Ups

Rest 2 min

3 min AMRAP

3 Front Squats (115/75)

6 Back Rack Lunges (115/75)

9 Pull Ups

Rest 2 min

3 min AMRAP

3 Front Squats (115/75)

6 Back Rack Lunges (115/75)

9 Pull Ups

LVL 1

3 min AMRAP

3 Front Squats (95/65)

6 Back Rack Lunges (95/65)

9 Pull Ups

Rest 2 min

3 min AMRAP

3 Front Squats (95/65)

6 Back Rack Lunges (95/65)

9 Pull Ups

Rest 2 min

3 min AMRAP

3 Front Squats (95/65)

6 Back Rack Lunges (95/65)

9 Pull Ups

190227

Carlisle CrossFit – CrossFit

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Weightlifting

Power Clean and Jerk (3-3-3-3-3)

* Start at 40% of Power Clean max; add weight each set

* Record Highest

Metcon

Metcon (Time)

LVL 3(RX)

5RFT

20 DU

15 DB Hang Clean and Jerk (50/35)

10 DB Step Ups (50/35)

5 HSPU

LVL 2

5RFT

40 Singles

15 DB Hang Clean and Jerk (40/25)

10 DB Step Ups (40/25)

5 Inv. Floor Press

LVL 1

3RFT

20 Singles

15 DB Hang Clean and Jerk (35/15)

10 DB Step Ups (35/15)

5 Heavy Seated DB Press

190226

Carlisle CrossFit – CrossFit

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Gymnastics

Toes-To-Bar (X-X-X)

*Add 2 from last 3 sets

*Aim for same number across all sets

*Rest 90 seconds between sets

Metcon

Metcon (Time)

LVL 3(RX)

21-15-9

Box Jump Overs (24/20)

Kettlebell Swings (53/35)

Toes 2 Bar

LVL 2

21-15-9

Box Jump Overs (20/18)

Kettlebell Swings (44/26)

K2E/K290

LVL 1

18-12-6

Box Jump Overs (Stack of plates)

Kettlebell Swings (35/20)

V-ups
*Try to jump not step the box jumps (unless there is a limitation)

* Lower the height on the plates to a height you can jump

190225

Carlisle CrossFit – CrossFit

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Metcon

Crossfit Games Open 19.1 (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in

15 minutes of:

19 wall-ball shots

19-cal. row

Men throw 20-lb. ball to 10-ft. target

Women throw 14-lb. ball to 9-ft. target

Not Doing Open WOD:

Metcon (AMRAP – Rounds and Reps)

15 min AMRAP

LVL 3(RX)

20 DU

15 HRPU (toes on the floor no worm)

10 Lunge Steps

5 Burpees

LVL 2

40 Singles

15 HRPU (toes can come off the floor; worm ok)

10 Lunge Steps

5 Burpees

LVL 1

20 Singles

15 HRPU (Knees)

10 Lunge Steps

5 Burpees

190223

Carlisle CrossFit – CrossFit

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Metcon

Metcon (AMRAP – Reps)

2 RDS

Teams of 2

P1-300m Row

P2-AMRAP Power Cleans

P1-300m Row

P2-AMRAP Deadlift

P1-300m Row

P2-AMRAP DUs

P1-300m Row

P2-AMRAP Burpees
*Each partner rows & completes the AMRAP movement before moving on

*135/95

*Note time in Notes section on Wodify