12th State CrossFit – CrossFit View Public Whiteboard Weightlifting Competition Snatch (1 x 1 @ 60,65,70,75,80,85,90%) Snatch E90s x 10 1 Squat Snatch 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…
March 7
W3 | D7
12th State CrossFit – CrossFit View Public Whiteboard Endurance Metcon (Time) For Time 2-20 Burpees Cal Machine ** Complete 15 Sit Ups after each round of calories**
March 6
W3 | D6
12th State CrossFit – CrossFit View Public Whiteboard Metcon Metcon (Time) With A Partner: Hollyman One partner works on Hollyman while the other parnter does 200m Run 5 Wall Balls 3 HSPU 1 Power Clean 225/155 continure until 30 rounds of holleyman are complete Metcon (Time) Solo 12 Rounds 1 Round of Hollyman 200m Run
March 5
W3 | D5
12th State CrossFit – CrossFit View Public Whiteboard Weightlifting Competition Clean + Front Squat (5 x 1 @ Climbing ) Clean Complex E90s x 10 1. 1 Squat Clean + 1 Front Squat 2. 1 Squat Clean + 1 Jerk Climbing after every 3 Minutes Clean and Jerk (5 x 1 @ Climbing ) Clean…
March 5
W3 | D5
12th State CrossFit – Fitness30 View Public Whiteboard Fitness30 Metcon (4 Rounds for time) E5MOM x 4 15/12 Cal Row 200 Ft Farmer Carry 12 Sumo Deadlift High Pull 10 Goblet Squat 8 Burpee Max Plank
March 4
W3 | D4
12th State CrossFit – CrossFit View Public Whiteboard Endurance Metcon (AMRAP – Rounds and Reps) In 25 Minute Window 1 Mile Run With Time Remaining AMRAP 20 Box Step Ups 20 Push Ups 40 Banded Good Mornings 40 Cal Machine 60 Russian Twists 60 Air Squats
March 4
W3 | D4
12th State CrossFit – Fitness30 View Public Whiteboard Fitness30 Metcon (AMRAP – Rounds and Reps) AMRAP 20 20 Floor Press 20 Renegade Rows 20 DB Deadlifts 40 Walking Lunges 40 Sit Ups 400m Row 60 Jump Rope 60 Russian Twist 600m Bike or .4 Echo
March 3
W3 | D3
12th State CrossFit – CrossFit View Public Whiteboard Weightlifting COMP/SPORT Back Squat (6 x 3 @ 75%) Back Squat E2MOM x 6 3 Back Squats @ 75% 1RM Fitness Metcon (AMRAP – Reps) E3MOM x 4 Alternating 1: 1k / 900m Bike + Max Russian KBS 2: 500/400m Row + Max Backward Sled Drag Metcon…
March 3
W3 | D3
12th State CrossFit – Fitness30 View Public Whiteboard Endurance Metcon (AMRAP – Reps) Work It Wednesday 2 Min Backward Sled Drag 2 Min Banded Hip Bridges 1 min/ 1 min 2 Min Row 2 Min Burpee Box Jump or Step Up 1 min/ 1 min 2 Min Bike 2 Min DB snatch 1 min/ 1…
March 2
W3 | D2
12th State CrossFit – CrossFit View Public Whiteboard Weightlifting Competition Metcon (AMRAP – Reps) 30 Min Clock EMOM 8 MIn 1 3-6 Ring Muscle Ups MIn 2 12 Pistols Rest 2 mins Metcon (AMRAP – Rounds and Reps) AMRAP 10 25 Sit Ups 200m Run 10 DB Burpees (50/35) Rest 2 mins Metcon (AMRAP –…