WOD - W2 | D5

12th State CrossFit – CrossFit

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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