12th State CrossFit – CrossFit
Weightlifting
Competition
3 Position Clean (1 x 4)
High, Mid, Floor
Clean
E90s x 8 Alt (12 Min)
1. 3 Position Clean
2. 1 Clean and Jerk
Climbing
Clean and Jerk (1 x 4 @ Climbing)
E90s x 8 Alt (12 Min)
1. 3 Position Clean
2. 1 Clean and Jerk
Climbing
Sport
(3-position) Clean (1 x 4)
Floor, Below Knee, Above Knee
Power Clean
E90s x 8 Alt (12 Min)
1. 3 Position Clean
2. 1 Clean and Jerk
Climbing
Clean and Jerk (1 x 4 @ Climbing)
Power Clean
E90s x 8 Alt (12 Min)
1. 3 Position Clean
2. 1 Clean and Jerk
Climbing
Fitness
Metcon (AMRAP – Reps)
EMOM 12:
1. 8 KB Cleans
2. 12/10 Cal Bike
3. 20-30 Hollow Rocks
Metcon
Competition
Metcon (Time)
For Time
2 Rounds
40 S2OH (135/95)
40 T2B
40/30 Calorie Machine
Sport
Metcon (Time)
For Time
2 Rounds
40 S2OH (95/65)
30 T2B
40/30 Calorie Machine
Fitness
Metcon (Time)
For Time
2 Rounds
40 DB S2OH
40 Hanging Knee Raises
40/30 Calorie Machine