12th State CrossFit – CrossFit
Competition
Snatch (10 Min to Build to Heavy or 1RM )
Sport
Metcon (Time)
10 Min to Complete
30 Snatches
30 Box Jumps
Partition as needed but try to do as few sets as possible. Try to do big sets! Put your Barbell Cycling into Action. Use the Box Jumps as recovery.
Goal weight will be what you used for your 5s or 6s.
Record Sets in the comments
Fitness
Metcon (Time)
10 Min to Complete
2 Rounds
500m Row or 1K Bike
50 Air Squats
25 Push Ups
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 3 Rest 1 x 4
18 Sit Ups
15 Hang Power Cleans
12 Barbell Front Rack Reverse Lunges
(Total)
C. 95/65
S. 75/55
F. Your Choice
Home WOD
Metcon (AMRAP – Rounds and Reps)
AMRAP 3 Rest 1 x 4
18 Sit Ups
18 Goblet Reverse Luges Total
18 DB or KB Hang Clean and Jerks (9 RA/ 9LA)