12th State CrossFit – CrossFit
Weightlifting
Push Press + Push Jerk (E2MOM x 6 )
6 Reps
3 Push Press + 3 Push Jerk
C. @ 65 – 75 Percent 1 RM Push Press
S. @ Week one weight + 5/10lbs
Fitness
Metcon (Weight)
E2MOM x 6 Alt (3 Each)
1. 10 Double Kb Push Press + 100 Ft OH Carry
2. 10 KB Gorilla Rows + 100 Ft Farmer Carry
Metcon
Metcon (5 Rounds for reps)
E2MOM x 5
1 Round of DT
12 Deadlifts
9 Hang Cleans
6 Push Jerks
With Time Remaining
Max Bar Facing Burpees
*Score is Burpees in Each Round
C. 155/105
S. 135/95
F. you choose
Home WOD
Metcon (Weight)
E2MOM x 6
1. 10 KB Push Press Each Arm
2. 10 Regende Rows Each Arm + Max DB Pull Throughs
Metcon (5 Rounds for reps)
E2MOM x 5
10 DB or KB Deadlifts Each Arm
5 DB or KB Hang Clean and Jerks Each Arm
With time Remaning Max Burpees
over DB or KB.