12th State CrossFit – CrossFit
COMP/SPORT
Metcon (6 Rounds for weight)
Clean and Jerk
EMOM 12
Min 1. 1 Clean Pull, 1 Hang Clean, 1 Low Hang Clean
Hang: Catch @ 4 inches
Low Hang Clean: Catch @ 2 Inches
Min 2. 1 Clean and Jerk
* Change Weights after Clean and Jerk
* Start at 60-65% 1RM and climb 5/10 Lbs each set
Fitness
Metcon (Time)
12 Min To Complete
10 Burpees
20 Goblet Squats
30 KB Swings
40 Double Unders
50 Cal Machine
40 Double Undrs
30 KB Swings
20 Goblet Squats
10 Burpees
Metcon
Metcon (Time)
Comp:
800m Run
30 Squat Snatch (135/95)
30 Bar Facing Burpees
Sport:
800m Run
30 Squat Snatch (115/75)
30 Bar Facing Burpees
Fitness:
800m Run
30 Power Snatch
30 Bar Facing Burpees
Home WOD
Metcon (Time)
For Time:
10 Burpees
20 Goblet Squats
30 KB Swings
40 Double Unders
50 Box Step Ups
40 Double Undrs
30 KB Swings
20 Goblet Squats
10 Burpees