WOD - W4 | D1

12th State CrossFit – CrossFit

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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