12th State CrossFit – CrossFit
Competition
Snatch (EMOM 10: 1 Snatch )
Min 1. @ 60 MIn 6. @ 70
Min 2. @ 65 Min 7. @ 75
Min 3. @ 70 MIn 8. @ 80
MIn 4. @ 75 Min 9. @ 85
Min 5. @ 80 Min 10. @ 90
Sport
Metcon (Weight)
Snatch Cycle/ Box Jump
E2MOM x 5
3 Snatches
3 Box Jumps
Fitness
Metcon (Time)
10 Min to Complete
40/30/20/10
Sit Ups
Jumping or Reverse Lunges
* 200m Row or 400m Bike
Between Sets
Metcon
Metcon (AMRAP – Rounds and Reps)
Comp:
3 Min on 1 off x 4
10 Squat Snatch (95/65)
10 Burpees
30 Double Unders
Sport:
3 Min on 1 off x 4
10 Power Snatch (75/55)
10 Burpees
30 Double Unders
Fitness:
3 Min on 1 off x 4
10 Power Snatch or 20 DB Snatch
10 Burpees
60 Single Unders
* Score is total rounds and reps for all 4 intervals*
Home WOD
Metcon (AMRAP – Rounds and Reps)
3 Min on 1 off x 4
20 Alt KB/DB Snatch
10 Burpees
60 Single Unders