12th State CrossFit – CrossFit
Weightlifting
Front Squat (E2MOM x 6 )
4 Reps
C. @ 70 – 80% 1RM Front Squat
S. Moderate – Heavy
Fitness
Metcon (Weight)
E2MOM x 6
1. 8 Double DB Step Up Each Leg
2. 16 Hamstring Curls with Sliders
* Record the weight you use for step ups
Metcon
Metcon (Weight)
Comp:
EMOM 12
1. 1 Snatch + OHS
Climbing
2. 15 Box Jumps
Sport:
EMOM 12
1. 1 Power Snatch + OHS
Climbing
2. 12 Box Jumps
Fitness:
EMOM 12
1. 2 Power Snatch
Climbing
2. 12 Box Jumps or Step Ups
Home WOD
Metcon (Weight)
E2MOM x 6
1. 8 DB Step Up Each Leg
2. 16 Hamstring Curls with Sliders
* Record Weight you use
* Sliders done with towels on tile or hardwood
Metcon (4 Rounds for reps)
EMOM 12
1. Max DB or KB Squat Snatch
2. Max Box Jumps
2. 30s. Plank
* Each round total the number of KB/DB Squat Snatches and Box Jumps