12th State CrossFit – CrossFit
Weightlifting
Competition
Clean and Jerk (1×1 @ 60,65,70,75,80,85,90%)
Clean Complex
E90s x 10
1 Squat Clean and Jerk
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 Clean + Jerk (1×1 @ 60,65,70,75,80,85,90%)
Clean Complex
E90s x 10
1 Power Clean and Jerk
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 (AMRAP – Reps)
E5MOM x 3
400m Run
15 DB Hang Squat Clean
Max Farmer Carry With DBs
Metcon
Competition
Metcon (4 Rounds for time)
E3MOM x 4
15/12 Cal Machine
5 Ring Muscle Ups
15 Wall Balls (30/20)
Sport
Metcon (4 Rounds for time)
E3MOM x 4
12/10 Cal Machine
5 Burpee Pull Ups
15 Wall Balls (20/14)
Fitness
Metcon (4 Rounds for time)
E3MOM x 4
10/8 Cal Machine
5 Burpee Jumping Pull Ups
15 Wall Balls