12th State CrossFit – CrossFit
Weightlifting
Competition
Clean + Front Squat (5 x 1 + 3)
Clean Complex
E90s x 10
1. 1 Squat Clean + 3 Front Squats
2. 1 Squat Clean + 3 Jerks
Climbing after every 3 Minutes
Clean and Jerk (5 x 1+3)
Clean Complex
E90s x 10
1. 1 Squat Clean + 3 Front Squats
2. 1 Squat Clean + 3 Jerks
Climbing after every 3 Minutes
Sport
Power Clean + Front Squat (5x 1+3)
Power Clean + Front Squat
Clean Complex
E90s x 10
1. 1 Power Clean + 3 Front Squats
2. 1 Power Clean + 3 Jerks
Climbing after every 3 Minutes
Power Clean + Jerk (5 x 1+3)
Clean Complex
E90s x 10
1. 1 Power Clean + 3 Front Squats
2. 1 Power Clean + 3 Jerks
Climbing after every 3 Minutes
Fitness
Metcon (AMRAP – Reps)
E5MOM x 3
1k/850m Bike
30 Sit Ups
15 DB Deadlifts
10 DB Cleans
5 DB Push Press
Metcon
Competition
Metcon (Time)
E3MOM x 4
20 MB Cleans
10 Shoulder to OH(155/105)
10 Bar Facing Burpees
Sport
Metcon (Time)
E3MOM x 4
20 MB Cleans
10 Shoulder to OH (135/85)
10 Bar Facing Burpees
Fitness
Metcon (Time)
E3MOM x 4
20 MB Cleans
10 Shoulder to OH
10 Bar Facing Burpees