, 10/09/2020 - 12th State Crossfit

WOD - 10/09/2020

12th State CrossFit – CrossFit

View Public Whiteboard

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