12th State CrossFit – CrossFit View Public Whiteboard Metcon Metcon (Time) For Time 25 Burpees ** 200m Run or 40 Mt Climbers 50 Pistols or Pistol Scales ** 200m Run or 40 Mt Climbers 75 Russian Swings ** 200m Run or 40 Mt Climbers 50 Dips ** 200m Run or 40 Mt Climbers 75 Sit…
April 9
04/10/2020
12th State CrossFit – CrossFit View Public Whiteboard Secondary Lifts/ Accessory In 90s Athletes will work on one side for 30 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 Cossack Squats 3,2,X,1 (60s work, 30…
April 8
04/09/2020
12th State CrossFit – CrossFit View Public Whiteboard Metcon Metcon (AMRAP – Reps) AMRAP 20 20 Plank Pull Throughs 40 HR Push Ups 60 Straight Leg Raises 80 Single Arm Sumo Deadlift (Alt by 10s) 100 Step Ups
April 7
04/08/2020
12th State CrossFit – CrossFit View Public Whiteboard Secondary Lifts/ Accessory In 90s Athletes will work on one side for 30 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 Press 3,X,2,1 Metcon…
April 6
04/07/2020
12th State CrossFit – CrossFit View Public Whiteboard Metcon Metcon (3 Rounds for reps) AMRAP 7 Ascending by 10s 10 Air Squats 10 DB/Kb S2OH (5 Each Arm) 20 Air Squats 20 DB/KB S2OH (10 Each Arm) 30,30 EMOM 7 10 – 15 Burpees AMRAP 7 Ascending by 10s 10 Reverse Lunges (No Weight) 10…
April 5
04/06/2020
12th State CrossFit – CrossFit View Public Whiteboard Secondary Lifts/ Accessory n 90s Athletes will work on one side for 30 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 Bulgarian Split Squat 3,1,X,1…
April 3
04/04/2020
12th State CrossFit – CrossFit View Public Whiteboard Metcon Metcon (Time) For Time (30 Min Cap) 100 Walking Lunges 50 Sit Ups 50 DB or KB Sntach 100 Air Squats 50 Sit Ups 50 DB or KB Hang Clean and Jerk (Alt by 5) 100 Step Ups 50 Sit Ups 50 Russian KB Swings
April 2
04/03/2020
12th State CrossFit – CrossFit View Public Whiteboard Secondary Lifts/ Accessory E2MOM x 9 (3 Rounds Each Exercise) In 2 minutes 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…
April 1
04/02/2020
12th State CrossFit – CrossFit View Public Whiteboard Metcon Metcon (AMRAP – Reps) AMRAP 20 Ascending after each set of Jumping Jacks or Run 2 Rounds 5 Push Ups 10 V- Ups or Suitcase Crunch 15 Step Ups ** 45 jumping jacks or 200m Run 2 Rounds 10 Push Ups 20 V- Ups or Suitcase…
March 31
04/01/2020
12th State CrossFit – CrossFit View Public Whiteboard Secondary Lifts/ Accessory E2MOM x 9 ( 4 Rounds Each Exercise) 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…