12th State CrossFit – CrossFit
Competition
Snatch (EMOM 10: 1 Snatch )
Snatch Wave
Min 1. @ 65 MIn 6. @ 75
Min 2. @ 70 Min 7. @ 80
Min 3. @ 75 MIn 8. @ 85
MIn 4. @ 80 Min 9. @ 90
Min 5. @ 85 Min 10. @ 95+
Sport
Metcon (Weight)
Snatch Cycle/ Box Jump
E2MOM x 5
2 Snatches
2 Box Jumps
Fitness
Metcon (Time)
10 Min to Complete
10 HR Push Ups
20 Single DB Step Ups
30 Sit Ups
40 Alt SA Hang Clean and Jerks
(Alt by 5s)
30 Sit Ups
20 Single DB Step Ups
10 HR Push Ups
Metcon
Metcon (AMRAP – Reps)
Comp:
AMRAP 4 Rest 1 x 3
15 Cal Machine
15 OHS
15 Hang Power Snatch
C. (95/65)
S. (75/55)
F. Front Squat instead of OHS
* Round 1: 15s * Start on Cals
* Round 2: 12s * Start on OHS
* Round 3: 9s. * Start on HPS
Home WOD
Metcon (Time)
For Time
10 HR Push Ups
20 Single DB Step Ups
30 Sit Ups
40 Alt SA Hang Clean and Jerks
(Alt by 5s)
30 Sit Ups
20 Single DB Step Ups
10 HR Push Ups