12th State CrossFit – CrossFit
Weightlifting
Front Squat (E2MOM x 6 )
6 Reps
C. @ 60 – 65% of 1RM
S. Light to Moderate Weight
Fitness
Metcon (2 Rounds for reps)
E2MOM x 6 Alt (3 Each)
1. 10 Tempo Goblet Squats, 3,2,1,1
2. 15 Ham Curls on Rower + Revovery Row
Metcon
Metcon (Weight)
EMOM 14
Min 1. Cal Machine
Min 2. 3 Snatch Singles
Climb to a heavy triple
Comp: 15/12
Sport: 12/10 – 3 Power Snatch
Fitness: 10/8 – 3 Hang Snatch
Record your final weight. Comment the rest.
You should have 15s or more when you finish your calories. Focus is on Weightlifting Piece.
Home WOD
Metcon (2 Rounds for reps)
E2MOM x 6 Alt (3 Each)
1. 10 Tempo Goblet Squats, 3,2,1,1
2. 20 Hip Bridges (Feet on Box)
Metcon (5 Rounds for reps)
Emom 15
Min 1. Max DB Snatch
Min 2. Max Air Squats
Min 3. 30s Plank