12th State CrossFit – CrossFit
Weightlifting
Competition
Squat Snatch + OHS (5 x 1+1 @ Climbing)
Squat Snatch
E 90s x 10
Set 1 – 5 Climbing
1 Squat Snatch + 1 OHS
Snatch (5×1 @ Climbing)
Set 6 – 10
1 Squat Snatch
Climbing
Sport
Power Sntach + OHS (5 x 1+1 @ Climbing)
Power Snatch
E 90s x 10
Set 1 – 5 Climbing
1 Power Snatch + 1 OHS
Power Snatch (5 x 1 @ Climbing )
Set 6 – 10
1 Power Snatch
Climbing
Fitness
Metcon (Time)
15 Min to Complete
1 K Bike
50 Double Unders or 100 Singles
25 Slam Balls
1 Mile Echo Bike
25 Slam Balls
50 Sit Ups
1K Row
Metcon
Competition
Metcon (Time)
3 Rounds for Time
10 Right Arm KB Snatch
10 Left Arm KB Snatch
10 Pull Ups
30 Single KB Front Rack Walking Lunge
(55/35)
Sport
Metcon (Time)
3 Rounds for Time
10 Right Arm KB Snatch
10 Left Arm KB Snatch
10 Pull Ups
30 Single KB Front Rack Walking Lunge
(44/26)
Fitness
Metcon (Time)
3 Rounds for Time
10 Right Arm DB or KB Snatch
10 Left Arm DB or KB Snatch
10 Ring Rows
30 Single DB or KB Front Rack Walking Lunge