190211

Carlisle CrossFit – CrossFit

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Performance Care Lower Body

Warm-up (No Measure)

500 M row THEN

10 min AMRAP

100 m straight leg row

10 Light goblet squats

10 boot strappers

10 Cossack Squats

10 Banded squats

10 Banded walks

Weightlifting

Back Squat (8-8-8-8)

Same weight

Metcon

Metcon (3 Rounds for reps)

LVL 3 (RX)

4 min AMRAP

200 m Row

10 Kettlebell Swings (53/35)

10 Goblet Squats

10 Russian Twists

2 min rest

4 min AMRAP

200 m Row

10 Kettlebell Swings (53/35)

10 Goblet Squats

10 Russian Twists

2 min rest

4 min AMRAP

200 m Row

10 Kettlebell Swings (53/35)

10 Goblet Squats

10 Russian Twists

LVL 2

4 min AMRAP

200 m Row

10 Kettlebell Swings (44/26)

10 Goblet Squats

10 Russian Twists

2 min rest

4 min AMRAP

200 m Row

10 Kettlebell Swings (44/26)

10 Goblet Squats

10 Russian Twists

2 min rest

4 min AMRAP

200 m Row

10 Kettlebell Swings (44/26)

10 Goblet Squats

10 Russian Twists

LVL 1

4 min AMRAP

100 m Row

10 Kettlebell Swings (35/20)

10 Goblet Squats

10 Russian Twists

2 min rest

4 min AMRAP

100 m Row

10 Kettlebell Swings (35/20)

10 Goblet Squats

10 Russian Twists

2 min rest

4 min AMRAP

100 m Row

10 Kettlebell Swings (35/20)

10 Goblet Squats

10 Russian Twists

190208

Carlisle CrossFit – CrossFit

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Gymnastics

Toes-To-Bar

Starting with the lowest number from the 3 set ME test, do 3 sets unbroken of that number.

(i.e., if you had sets of 10 then 6 then 3, do 3 sets of three unbroken.)

Metcon

Metcon (Time)

LVL 3(RX)

21-15-9-6-3

Toes 2 Bar

KBS (50/35)

LVL 2

21-15-9-6-3

Knees 2 Elbow/Knees 2 90

KBS (44/26)

LVL 1

21-9-6-3

V-Ups

KBS (35/15)

190207

Carlisle CrossFit – CrossFit

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Weightlifting

Deadlift (8-8-8-8)

60% of 1RM

Metcon

Metcon (Time)

LVL 3(RX)

4 RFT

200 M Row

20 Deadlifts (225/155)

20 Wall Balls (20/15)

LVL 3(RX)

4 RFT

200 M Row

20 Deadlifts (225/155)

20 Wall Balls (20/15)

LVL 3(RX)

4 RFT

200 M Row

20 Deadlifts (225/155)

20 Wall Balls (20/15)

190206

Carlisle CrossFit – CrossFit

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Weightlifting

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

High Hang Power Snatch

Hang Power Snatch

Power Snatch

2 OHS
14 Min E2MOM; start at 40% of Power Snatch add weight while OHS form stays solid.

Metcon

Metcon (AMRAP – Rounds and Reps)

LVL 3(RX)

8 min AMRAP

8 Hang Power Snatch (95/65)

8 OH Squats

8 Bar facing Bar Over Burpees

LVL 2

8 min AMRAP

8 Hang Power Snatch (75/55)

8 OH Squats

8 Bar facing Bar Over Burpees

LVL 3(RX)

8 min AMRAP

8 Hang Power Snatch (55/35)

8 OH Squats

8 Bar facing Bar Over Burpees