12th State CrossFit – CrossFit
Weightlifting
Back Squat (E2MOM x 6 )
6 Reps
C. @ 65 – 75% 1 RM
S. Moderate Weight
* Look back at week one and add weight
Fitness
Metcon (Weight)
E2MOM x 6 Alt (3 Each)
1. 10 Double KB Split Squats Each Leg (Both Feet on Ground)
2. 10 Double KB SL RDL Each Leg
* Same as week 1 but with 2 DBs. Try to use same kb/db weight but two of them.
Metcon
Metcon (Time)
Comp:
For Time
800m Run
Into
10 – 1
Russian KB Swings (70/55)
Box Jump Overs
Sport:
For Time:
800m Run
Into
10 – 1
Russian KB Swings (55/35)
Box Jump Overs
Fitness:
800m Run
Into
10 – 1
Russian KB Swings
Box Step Overs
Home WOD
Metcon (Weight)
E2MOM x 6 Alt (3 Each)
1. 12 Single KB Split Squats Each Leg
(Both Feet on Ground)
2. 12 SL RDL Each Leg
Metcon (Time)
For Time
40 Burpees
Into
10 – 1
Russian KB Swings
Box Jump Overs