12th State CrossFit – CrossFit
Weightlifting
Competition
Snatch (1 x 1)
Snatch
E90s x 10
1 Squat Snatch
Set 1 65%
set 2 70%
set 3 75%
set 4 80%
Set 5 85%
Set 6 75%
Set 7 80%
Set 8 85%
Set 9 90%
set 10 90 + %
Sport
Power Snatch (1 x 1)
Power Snatch
E90s x 10
1 Power Snatch
Set 1 65%
set 2 70%
set 3 75%
set 4 80%
Set 5 85%
Set 6 75%
Set 7 80%
Set 8 85%
Set 9 90%
set 10 90 + %
Fitness
Metcon (Time)
15 Min to Complete
2k Bike or 1.35 mile Echo
2 Rds
20 Slam Balls
20 Box Step Ups
20 Mb Sit Ups
20 Hip Bridge on Box
200m Run
Metcon
COMP/SPORT/FITNESS
Jackie (Time)
For Time:
1000m Row
50 Thrusters, 45#
30 Pull-ups
Home WOD
Metcon (No Measure)
Part 1: Tabata Planks
20s on / 10s Off x 8 (4 min total)
2 Rounds Through
1. Forearm Plank
2. Side Plank Right Side
3. Arms Extended Plank
4. Side Plank Left Side
Part 2:
30-20-10
Thrusters
Burpees
* use a light weight if you have it…..or also just do air thrusters