12th State CrossFit – CrossFit
Weightlifting
Front Squat (E2MOM x 6 )
6 Reps
C. @ 65 – 75% 1RM
S. Moderate to Heavy Weight
Fitness
Metcon (Weight)
E2MOM x 6 Alt (3 Each)
1. 10 Tempo Double DB Front Rack Squats, 3,2,1,1
2. 15 Ham Curls on Rower + Revovery Row
* Record Weight Used on DB Front Squats
* Try to use similar DB you used for Week 1 of front squats but two of them.
Metcon
Metcon (Weight)
Comp
EMOM 12
1. 12 Burpees
2. 1 Clean + 1 Clean and Jerk
Climbing
Sport
EMOM 12
1. 10 Burpees
2. 1 Power Clean + 1 Power Clean and Jerk
Climbing
Fitness
EMOM 12
1. 8 Burpees
2. 1 Hang Power Clean + 1 Hang Power Clean and Jerk
Climbing
Record your final weight
Home WOD
Metcon (Weight)
E2MOM x 6 (Alt)
1. 10 Tempo Goblet Squats 3, 2, 1, 1
2. 15 Hamstring Sliders
(use towels on hard wood or smooth surface on carpet)
Metcon (4 Rounds for reps)
EMOM 12
1. Max Sumo Deadlift High Pulls
2. Max Burpees
3. 25 Du or 50 Singles
Record the total reps each round