12th State CrossFit – CrossFit
Weightlifting
Front Squat (E2MOM x 6 )
3 Reps
C. @ 75- 85% 1 RM
S. Heavy
Coach will split you us in to two lifting groups. Group 1 will start on the 0 and Group 2 will start on the 1.
Fitness
Metcon (Weight)
E2MOM x 6 Alt
15 Barbell Hip Bridge : Back on Bench
10 Front Rack Reverse Lunge (Each Leg)
Metcon
Metcon (Weight)
Comp
EMOM 10
1. 15/12 Cal Machie
2. 2 Snatch
* Work to a heavy Double
Sport
EMOM 10
1. 12/10 Cal Machie
2. 2 Power Snatch
* Work to a heavy Double
Fitness
EMOM 10
1. 3 Position Snatch
2. 10/8 Cal Machine
* 1 Snatch From the Hip+ 1 Snatch from Knee + 1 Snatch from the Floor
Home WOD
()
Metcon (4 Rounds for reps)
EMOM 12
Min 1. 8 Hang Clean and Jerks (Each Arm)
MIn 2. 14 DB Plank Pull Through
Min 3. 12 Box Step Ups (no Weight)