12th State CrossFit – CrossFit
Weightlifting
Competition
Clean + Front Squat (5 x 1 @ Climbing )
Clean Complex
E90s x 10
1. 1 Squat Clean + 1 Front Squat
2. 1 Squat Clean + 1 Jerk
Climbing after every 3 Minutes
Clean and Jerk (5 x 1 @ Climbing )
Clean Complex
E90s x 10
1. 1 Squat Clean + 1 Front Squat
2. 1 Squat Clean + 1 Jerk
Climbing after every 3 Minutes
Sport
Power Clean + Front Squat (5 x 1 @ Climbing)
Power Clean + Front Squat
Clean Complex
E90s x 10
1. 1 Power Clean + 1 Front Squat
2. 1 Power Clean + 1 Jerk
Climbing after every 3 Minutes
Power Clean + Jerk (5 x 1 @ Climbing)
Clean Complex
E90s x 10
1. 1 Power Clean + 1 Front Squat
2. 1 Power Clean + 1 Jerk
Climbing after every 3 Minutes
Fitness
Metcon (3 Rounds for time)
E5MOM x 3
500m Row
12 Burpees Over Rower
24 Plate G2OH
24 Air Squats
Metcon
Competition
Metcon (4 Rounds for time)
E3MOM x 4
50 Double Unders
12 Hang Power Snatch (95/65)
12 Knees to Elbows
Sport
Metcon (4 Rounds for time)
E3MOM x 4
50 Double Unders
10 Hang Power Snatch (75/55)
10 Knees to Elbows
Fitness
Metcon (4 Rounds for time)
E3MOM x 4
100 Single Unders
12 Hang Power Snatch (45/35)
12 Hanging Knee Raises