12th State CrossFit – CrossFit View Public Whiteboard Metcon Metcon (6 Rounds for reps) EMOM 24 Min 1. Max Snatch MIn 2. Max Air Squats Min 3. Max Sit Ups Min 4. Rest
April 21
04/22/2020
12th State CrossFit – CrossFit View Public Whiteboard Explosive Work Metcon (3 Rounds for reps) EMOM 12: Min 1. DB Push Press (Alt Arms Each Round) Min 2. Off Set Push Up + Row (Alternate Arms Each Round) Min 3. Superman Flutter Kicks (Work for 45 Seconds Rest 15) Metcon Metcon (AMRAP – Reps) AMRAP…
April 19
04/20/2020
12th State CrossFit – CrossFit View Public Whiteboard Explosive Work Metcon (3 Rounds for reps) EMOM 12: Min 1. Dead Stop KB/DB Swing Min 2. Cossack Drop Lunge Min 3. DB/KB Windmill (Alt Arms Each Round) (Work for 45 Seconds Rest 15)4 rounds….scoring is for the 3 different exercises Metcon Metcon (Time) For Time 10…
April 18
04/19/2020
12th State CrossFit – CrossFit View Public Whiteboard Metcon (No Measure) Yoga!! 5K Walk or Run
April 16
04/17/2020
12th State CrossFit – CrossFit View Public Whiteboard Secondary Lifts/ Accessory E2MOM x 9 In 2 Min Athletes will work on one side for 45 seconds then they will rest for 15s before switching sides. How to Read Tempo: Ecentric Load, Bottom Position, Concentric Action, Top Position Metcon (3 Rounds for reps) Cossack Squats 3,2,X,1(90s…
April 15
04/16/2020
12th State CrossFit – CrossFit View Public Whiteboard Metcon Metcon (4 Rounds for reps) EMOM 12 Min 1. Max Jump Rope Min 2. Max Contralateral Plank Min 3. Max Jumping Lunges Metcon (AMRAP – Rounds and Reps) AMRAP 12 10 HR Push Ups 20 Air Squats 40 Jumping Jacks or 200m Run Jumping jacks and…
April 14
04/15/2020
12th State CrossFit – CrossFit View Public Whiteboard Secondary Lifts/ Accessory E2MOM x 9 In 2Min Athletes will work on one side for 45 seconds then they will rest for 15s before switching sides. How to Read Tempo: Ecentric Load, Bottom Position, Concentric Action, Top Position Metcon (3 Rounds for reps) Tempo Close Grip Floor…
April 13
04/14/2020
12th State CrossFit – CrossFit View Public Whiteboard Metcon Metcon (3 Rounds for reps) 30 Min Window 0-15 AMRAP 15 30 SA Hang Clean and Jerk 200 M Run or 45 Jumping Jacks 30 Box Jumps or Step Ups (no weight) 15 – 25 AMRAP 10 15 SDHP 30 Russian Twists 45 Air Squats 25…
April 12
04/13/2020
12th State CrossFit – CrossFit View Public Whiteboard Secondary Lifts/ Accessory E2MOM x 9 In 2 Min Athletes will work on one side for 45 seconds then they will rest for 15s before switching sides. How to Read Tempo: Ecentric Load, Bottom Position, Concentric Action, Top Position Metcon (3 Rounds for reps) Tempo Weighted SA…
April 11
04/12/2020
12th State CrossFit – CrossFit View Public Whiteboard Metcon (No Measure) Yoga! 5k Walk or Run!