190524

Carlisle CrossFit – CrossFit

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Weightlifting

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

12 MIN E2MOM

1 High Hang Power Clean

1 Hang Power Clean

1 Full Power Clean
50% of power clean max

Metcon

Metcon (AMRAP – Rounds and Reps)

15 min AMRAP

LVL 3(RX)

50 Cal Row

50 Wall Balls (20/14)

50 DU

50 HSPU

LVL 2

50 Cal Row

50 Wall Balls (14/10)

100 Singles

50 Box/Floor Presses

LVL 1

50 Cal Row

50 Wall Balls (10/8)

50 Singles

50 DB Presses

190523

Carlisle CrossFit – CrossFit

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Metcon

Jerry (Time)

For Time:

1-Mile Run

2k Row

1-Mile Run
In honor of Sgt Major Jerry Dwayne Patton, 40, died on 15 October 2008 preparing for deployment to Afghanistan.
To learn more about Jerry click here
30 min cap

LVL 2

800 m run

1.5k Row

800 m Run

LVL 1

600 Run

1K Row

600 M Run

190522

Carlisle CrossFit – CrossFit

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Weightlifting

Deadlift (6-6-6-6-6)

Approximately 60%

Good Mornings (12-12-12)

Weight should be about 40% of your DL 1RM or on a scale of 1-10–a “7”

Metcon

Metcon (Time)

21-15-9

Deadlifts (255/175) (225/155) (185/125)

Burpee Pull ups (Burpee Jumping Pull Ups)
RX+:315/225

Fundamentals_4

Carlisle CrossFit – Fundamentals and Orientation

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SKILL WORK:

Front Squat (5-5-5-5)

Back Squat

Metcon (AMRAP – Reps)

ME Jump Roping (singles)

Metcon

Metcon (Time)

2 RFT

40 DU/80 Singles

30 Air Squats

20 Sit ups

10 Hand Release Push ups

Metcon (Time)

2 RFT

40 DU/80 Singles

30 Air Squats

20 Sit ups

10 Hand Release Push ups

190520

Carlisle CrossFit – CrossFit

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Weightlifting

Bench Press (6-6-6-6-6-6)

50-60%

Barbell Row (12-12-12)

Feels like a “7”

Metcon

Metcon (AMRAP – Rounds and Reps)

10 min AMRAP

Level 3(rx)

50 DU

25 KBS (53/35)

15 HRPU (no modification)

Level 2

100 Singles

25 KBS (44/26)

15 HRPU (Worm)

Level 1

50 Singles

25 KBS (35/15)

15 HRPU (Knees)

190517

Carlisle CrossFit – CrossFit

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Weightlifting

Snatch/OHS complex (1-1-1-1-1)

High Hang Power Snatch

Hang Power Snatch

Power Snatch

2 OHS
10 min E2MOM; start @30% of PS; add weight

Metcon (Time)

LVl 3(RX)

21-15-9

Hang power snatches (95/65)

HSPU

LVl 2

21-15-9

Hang power snatches (85/55)

Floor/Box Presses

LVl 1

21-15-9

Hang power snatches (75/45)

Heavy Seated DB Presses

Metcon