12th State CrossFit – CrossFit
Weightlifting
Snatch (Climb to Heavy/1 RM )
Metcon
Metcon (4 Rounds for reps)
3 Min of Work/ 1 Min of Rest x 4
Round 1 and 3
25 Thrusters
15 Burpees
Max Calories
Round 3 and 4
20/15 Calories
15 Burpees
Max Thrusters
C. 75/55, 15 Burpees
S. 65/45, 12 Burpees
F. 45/35, 10 Burpees
Home WOD
Metcon (3 Rounds for reps)
EMOM 12
1. Max Close Grip Floor Press
2. Max 2 Arm Bent Over Row
3. Max Russian Twists
Metcon (4 Rounds for reps)
3 Min of Work/ 1 Min of Rest x 4
Round 1 and 3
24 Thrusters (12 Each Arm)
12 Burpees
Max Jump Rope
Round 2 and 4
50 Double Unders or 100 Singles
12 Burpees
Max Thrusters
Next Level
Metcon (2 Rounds for reps)
Perform one Max Set of TTB or HKR.
If you can do more than 25 stop at 30 reps.
Take 50 – 60% of your max set and do 3 – 5 Sets for quality.
Same as pull ups from Monday – Be smart. Stay on the side of less is more here.
Keep eyes forward when toes make contact ….not looking up at the bar!
Rest as needed between sets.
Record max set for Round 1
Record total for Round 2