190319

Carlisle CrossFit – CrossFit

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Weightlifting

Metcon

Front Squat (3-3-3)

*80% of 1RM + 10#

Metcon (AMRAP – Reps)

LVL 3(RX)

12 Min AMRAP

Thrusters (85/55)

Box Jumps (24/20)

1,1,2,2,3,3

Then 25 DU

4,4,5,5,6,6

Then 25 DU

Continue adding 1 Rep, do 3 Rounds then complete 25 DU

7-9 Then 25 DU

10-12 Then 25 DU

LVL 2

12 Min AMRAP

Thrusters (75/45)

Box Jumps (20/18)

1,1,2,2,3,3

Then 50 Singles

4,4,5,5,6,6

Then 25 DU

Continue adding 1 Rep, do 3 Rounds then complete 50 Singles

7-9 Then 50 Singles

10-12 Then 50 Singles

LVL 1

12 Min AMRAP

Thrusters (65/35)

Box Jumps (Decreased height)

1,1,2,2,3,3

Then 25 Singles

4,4,5,5,6,6

Then 25 DU

Continue adding 1 Rep, do 3 Rounds then complete 25 Singles

7-9 Then 25 Singles

10-12 Then 25 Singles

190318

Carlisle CrossFit – CrossFit

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Metcon

CrossFit Games Open 19.4 (Ages 16-54) (AMRAP – Reps)

3 rounds of:

10 snatches 95lb/65lb

12 bar-facing burpees

Then, rest 3 minutes before continuing with:

3 rounds of:

10 bar muscle-ups

12 bar-facing burpees

Time cap: 12 minutes, including 3-minute rest

period

Not Doing Open WOD:

Metcon (AMRAP – Rounds and Reps)

12 Min AMRAP

200 Feet walking lunge

25 Med Ball V-ups (20/14)

20 Push Ups

15 Burpees
Every 25 feet is 1 Rep

190315

Carlisle CrossFit – CrossFit

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Weightlifting

Back Squat (3-3-3)

Take 80% and add 10#

Metcon

Metcon (Time)

5 Rounds

LVL 3(RX)

500 M Row

10 Front Squats at 60% of 1RM

Rest 2 Min between rounds

LVL 2

350 M Row

10 Front Squats at 50% of 1RM

Rest 2 Min between rounds

LVL 1

250 M Row

10 Front Squats at 40% of 1RM

Rest 2 Min between rounds
Make sure you are resting the entire 2 min between rounds.

1st Front Squat can be a squat clean

Bar comes from the floor and must be cleaned.

190314

Carlisle CrossFit – CrossFit

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Gymnastics

ME Toes 2 Bar (X-X-X)

Add two from the last time; same number in all three sets.

Metcon

Metcon (AMRAP – Reps)

LV 3(RX)

12 Min AMRAP

50 Deadlifts (185/125)

40 Toes To Bar

30 Wall Balls (20/14)

20 Box Jumps (24/20)

Remaining Time: ME DU

LVL 2

12 Min AMRAP

50 Deadlifts (155/105)

40 K290

30 Wall Balls (14/10)

20 Box Jumps (20/18)

Remaining Time: ME Singles

LVL 1

12 Min AMRAP

50 Deadlifts (135/95)

40 V-Ups

30 Wall Balls (10/8)

20 Box Jumps (decreased height but jump)

Remaining Time: ME Singles
Score is total number of DU or singles completed at the end.