12th State CrossFit – CrossFit
Weightlifting
Competition
Push Press (5×5 @ 70%)
EMOM x 10
Min 1. 5 Push Press @ 70 percent
Min 2. 4-8 Strict Pull Ups (Half with 4 sec Descent)
Sport
Push Press (5×5 @ Mod weight +5/10lbs from last week)
EMOM x 10
Min 1. 5 Push Press @ Mod Weight +5/10 from last week
Min 2. 4-8 Strict Pull Ups (Half with 4 sec Descent)
Fitness
Metcon (AMRAP – Reps)
EMOM 12
1. 20 Slam Balls
2. 15 Plank Roll Ins
3. 15 Ham Curls on Rower
4. Recovery Row
Metcon
Competition
Metcon (Time)
Diane
21/15/9
Deadlift (225/155)
HSPU
Into
9/6/3
Deadlift +30/20lbs
Bar Muscle Ups
Sport
Metcon (Time)
21/15/9
Deadlift (185/135)
10/8/7
HSPU
Into
9/6/3
Deadlift +30/20lbs
Ring Dips
Fitness
Metcon (Time)
21/15/9
Deadlift
Z Press
Into
9/6/3
Deadlift +20/30lbs
Box Dips