12th State CrossFit – CrossFit
COMP/SPORT
Metcon (6 Rounds for weight)
Clean and Jerk
EMOM 12
Min 1. 3 Postion Clean
High Hang: Catch @ 6 Inches
Hang: Catch @ 4 inches
Clean: Catch @ 2 Inches
Min 2. 1 Clean and Jerk
* Change Weights after Clean and Jerk
* Start at 50% 1RM and climb 5/10 Lbs each set
Fitness
Metcon (Time)
12 Min to Compete
30*20*10
Cal Machine
KB Swing
Sit Up
Metcon
Metcon (Time)
Comp:
500m Row or 1K Bike
Into
20*16*12*8*4
Hang Squat Snatch (95/65)
* 45 Double Unders between sets
* Total of 4 Sets of DU
Sport:
500m Row or 1K Bike
Into
20*16*12*8*4
Hang Squat Snatch (75/55)
* 30 Double Unders between sets
* Total of 4 Sets of DU
Fitness:
500m Row or 1K Bike
Into
20*16*12*8*4
Hang Power Snatch
* 60 Single Unders between sets
* Total of 4 Sets of SU
Home WOD
Metcon (Time)
20*16*12*8*4
DB/KB Alt Squat Snatch
* 45 Double Unders between sets
* Total of 4 Sets of DU