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 60% 1RM and climb 5/10 Lbs each set
Same complex as last week. Try to finish with more on the bar.
Fitness
Metcon (Time)
12 Min to Complete
15/12 Cal Bike or Row
40 MB Cleans
15/12 Cal Bike or row
60 Sit Ups
15/12 Cal Bike or Row
40 MB Reverse Lunges
15/12 Cal Row or bike
Metcon
Metcon (Time)
Comp:
1k Row or 2K Bike
Into
3 Rounds
9/7 Bar Muscle Ups
15 Sumo Deadlift High Pull (95/65)
21 Box Jump Overs (24/20)
Sport:
1k Row or 2K Bike
Into
3 Rounds
9 C2B Pull Ups
15 Sumo Deadlift High Pull (75/55)
21 Box Jump Overs (24/20)
Fitness:
1k Row or 2K Bike
Into
3 Rounds
9 C2B Pull Ups
15 Sumo Deadlift High Pull
21 Box Step Overs (20 all)
Home WOD
Metcon (Time)
5 Rounds
9 Push Ups
15 KB/DB Sumo Deadlift High Pull
21 Box Jumps