12th State CrossFit – CrossFit
Metcon
Snatch Complex (E90s x 8 )
1 Power Snatch + 2 OHS
Metcon (4 Rounds for reps)
3 Min on /1 Min Rest x 4
Round 1 and 3
15 MB Cleans
75 Double Unders
Max Snatches
Round 2 and 4
15 Snatches
75 Double Unders
Max MB Cleans
C. 95/65, 20/14
S. 75/55, 20/14, 45 DU
F. 65/45, 16/12, 90 SU
Home WOD
Metcon (4 Rounds for reps)
E90s x 8
1. 10 SA Floor Press Each Arm
2. 5 KB Windmills Each Arm
Metcon (4 Rounds for reps)
3 Min on /1 Min Rest x 4
Round 1 and 3
16 Kb/DB 2 Arm Squat Cleans
75 Double Unders or 90 Single Unders
Max DB/KB Snatches
Round 2 and 4
16 KB/DB Snatches (8 EA)
75 Double Unders or 90 Single Underrs
Max KB/DB 2 Arm Squat Cleans
Next Level
Metcon (No Measure)
For Quality
12/9/6/3
TTB
3/6/9/12
Box HSPU
* After Each Set of BHSPU
do 3-5 Strict Dips
Boxes or Rings