WOD - 02/08/2021

12th State CrossFit – CrossFit

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1-Mile Run (Time)

Max Effort 1-Mile Run
For Max Effort or NOT

COMP/SPORT

Metcon (6 Rounds for weight)

EMOM 12 – Alt

1. 1 Hang Clean + 1 Front Squat + 1 Jerk

2. 1 Clean and Jerk

Start at 65 -70 % 1RM and Climb

* Try to finish a little heavier than last week

Fitness

Metcon (Time)

12 Min to Complete

15 MB Cleans

30/20 Cal Machine

45 Double Unders or 90 Singles

60 Sit Ups

45 DU or 90 Singles

30/20 Cal Machine

15 MB Cleans

Metcon

Metcon (Time)

Comp:

1.5K Row or 3k Bike

50 Pistols

30 Hang Power Clean (165/115)

Sport:

1.5K Row or 3k Bike

50 Pistols or Pistol Scales

30 Hang Power Clean (135/85)

Fitness:

1.5K Row or 3k Bike

50 Pistols or Pistol Scales

30 Hang Power Clean (95/65)

Home WOD

Metcon (Time)

For Time:

15 KB/DB 2 Arm Squat Cleans

30 Push Ups

45 Double Unders or 90 Singles

60 Sit Ups

45 DU or 90 Singles

30 Push Ups

15 2 Arm DB/KB Squat Cleans