12th State CrossFit – CrossFit
Weightlifting
Competition
Snatch (1 x 1 @ 60,65,70,75,80,85,90%)
Snatch
E90s x 10
1 Squat Snatch
Set 1 60%
set 2 65%
set 3 70%
set 4 75%
Set 5 80%
Set 6 70%
Set 7 75%
Set 8 80%
Set 9 85%
set 10 90%
Sport
Power Snatch (1×1 @ 60,65,70,75,80,85,90%)
Power Snatch
E90s x 10
1 Power Snatch
Set 1 60%
set 2 65%
set 3 70%
set 4 75%
Set 5 80%
Set 6 70%
Set 7 75%
Set 8 80%
Set 9 85%
set 10 90%
Fitness
Metcon (Time)
15 Min to Complete
30 Calorie Bike or Row buy in
3 Rounds of
30 Double Unders or 60 Singles
30 Slamballs
30 Sit Ups
Cash out
400m Run
Metcon
Competition
Metcon (Time)
3 Rounds
5 Squat Snatch (135/95)
10 OHS
15 Deadlifts
500m Row or 1K Bike
Sport
Metcon (Time)
3 Rounds
5 Squat Snatch (115/75)
10 OHS
15 Deadlifts
500m Row or 1K Bike
Fitness
Metcon (Time)
3 Rounds
5 Power Snatch
10 OHS
15 Deadlifts
500m Row or 1K Bike