12th State CrossFit – CrossFit
Competition
Snatch Complex (EMOM 10 )
1 Low Hang Snatch + 1 OHS Pause 2s at Bottom of Squat
Sport
Metcon (Weight)
Snatch Cycle/ Box Jump
E2MOM x 5
6 Snatches
6 Box Jumps
Fitness
Metcon (Time)
10 Min to Complete
18-12-6
Cal Machine
HR Push Ups
Into
6 – 12- 18
Goblet Squat
Cal Machine
Metcon
Metcon (AMRAP – Rounds and Reps)
Comp
AMRAP 4 Rest 1 x 3
20 Alt DB Squat Snatch (50/35)
15 TTB
10 Burpee Box Jump (24/20)
Sport
AMRAP 4 Rest 1 x 3
20 Alt DB Snatch (35/25)
10 TTB
10 Burpee Box Jump (24/20)
Fitness
AMRAP 4 Rest 1 x 3
20 Alt DB Snatch
15 Hanging Knee Raises
10 Burpee Box Jump
* Start where you left off*
* Score is total rounds and reps*
Home WOD
Metcon (AMRAP – Rounds and Reps)
AMRAP 4 Rest 1 x 3
20 Alt DB Squat Snatch
10 Burpee Box Jumps
20 V- Ups
* Start were you left off
* Score is total rounds and reps
Metcon (AMRAP – Rounds and Reps)
AMRAP 4 Rest 1 x 3
20 Alt DB Squat Snatch
10 Burpee Box Jumps
20 V- Ups
* Start were you left off
* Score is total rounds and reps
Metcon (AMRAP – Rounds and Reps)
AMRAP 4 Rest 1 x 3
20 Alt DB Squat Snatch
10 Burpee Box Jumps
20 V- Ups
* Start were you left off
* Score is total rounds and reps