12th State CrossFit – CrossFit
Weightlifting
Front Squat (E2MOM x 6 )
5 Reps
C. @ 65-70% 1RM Front Squat
S. @ Moderate Weight
Fitness
Metcon (2 Rounds for weight)
E2MOM x 6 (3 Rds Each)
1. 8 Weighted Posterior Step Downs Each Leg
2. 8 Weighted Single Leg Hip Bridges Each Leg
* Record weight used for each exercise
Metcon
Metcon (Weight)
COMP
EMOM 14
Min 1. 45 Double Unders
MIn 2. 3 Squat Clean and Jerks
Climb to a heavy triple
SPORT
EMOM 14
Min 1. 25 Double Unders
MIn 2. 3 Power Clean and Jerks
Climb to a heavy triple
FITNESS
EMOM 14
Min 1. 50 Single Unders
MIn 2. 3 Hang Clean and Jerks
Climb to a heavy triple
Home WOD
Metcon (2 Rounds for weight)
E2MOM x 6 (3 Rds Each)
1. 8 Weighted Posterior Step Downs Each Leg
2. 8 Single Leg Hip Bridges Each Leg
Metcon (5 Rounds for reps)
EMOM 15
Min 1. Max KB/DB Snatch (Alt Arms)
Min 2. Max Burpee
Min 3. 25 DU or 50 Singles
* Total and record reps for each round