12th State CrossFit – CrossFit
Weightlifting
Competition
Clean + Front Squat (5 x 1+2 @ Climbing)
Clean Complex
E90s x 10
1. 1 Squat Clean + 2 Front Squats
2. 1 Squat Clean + 2 Jerks
Climbing after every 3 Minutes
Clean and Jerk (5 x 1+2 @ Climbing)
Clean Complex
E90s x 10
1. 1 Squat Clean + 2 Front Squats
2. 1 Squat Clean + 2 Jerks
Climbing after every 3 Minutes
Sport
Power Clean + Front Squat (5 x 1+2 @ Climbing)
Power Clean + Front Squat
Clean Complex
E90s x 10
1. 1 Power Clean + 2 Front Squats
2. 1 Power Clean + 2 Jerks
Climbing after every 3 Minutes
Power Clean + Jerk (5 x 1+2)
Clean Complex
E90s x 10
1. 1 Power Clean + 2 Front Squats
2. 1 Power Clean + 2 Jerks
Climbing after every 3 Minutes
Fitness
Metcon (AMRAP – Reps)
E5MOM x 3
400m Run
25 Russian KB Swings
25 Straight Leg Raises
30-50 Hollow Rocks
Metcon
Competition
Metcon (4 Rounds for time)
E3MOM x 4
200 /150M Row
25 Empty Bar Thrusters
5 Bar Muscle Ups
Sport
Metcon (4 Rounds for time)
E3MOM x 4
200/150 M Row
20 Empty Bar Thrusters
8 C2B Pull Ups
Fitness
Metcon (4 Rounds for time)
E3MOM x 4
200/150 M Row
20 Empty Bar Thrusters
10 Jumping Pull Ups