12th State CrossFit – CrossFit
Weightlifting
COMP/SPORT
Push Press (5×2 @ 85%)
EMOM x 10
Min 1. 2 Push Press @ 85 percent
Min 2. 6-12 Strict Pull Ups
Fitness
Metcon (AMRAP – Reps)
EMOM 12
1. 2-4 Wall Walks
2. 45s Chinese Plank
3. 25 Band Pull Aparts
4. 45s Hollow Rocks
Metcon
Competition
Metcon (Time)
9/6/3
Squat Snatch (135/95)
Muscle Up
into
18/15/12
Thruster – 30/20lbs
Ring Dips
Sport
Metcon (Time)
9/6/3
Squat Snatch (95/65)
12/9/6
C2B Pull Ups
into
18/15/12
Thruster – 30/20lbs
12/9/6
Ring Dips or Box Dips
Fitness
Metcon (Time)
9/6/3
Power Snatch + OHS
12/9/6
Jumping Pull Up
into
18/15/12
Thruster -30/20lbs
Box Dips