WOD - 10/07/2020

12th State CrossFit – CrossFit

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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.