12th State CrossFit – Fitness30 View Public Whiteboard Fitness30 Metcon (AMRAP – Reps) Target Tuesday EMOM 20 Min 1: Max Cal Row or Bike Min 2: Max Target Abs 1: Hollow Rocks 2: Sit Ups 3: Heel Taps 4: Plank 5: Russian Twist Legs 1: Air Squats 2: Elevted Reverse Lunge 3: Jumping Squats 4:…
March 1
W3 | D1
12th State CrossFit – CrossFit View Public Whiteboard Weightlifting Competition Squat Snatch + OHS (5 x 1+1 @ Climbing) Squat Snatch E 90s x 10 Set 1 – 5 Climbing 1 Squat Snatch + 1 OHS Snatch (5×1 @ Climbing) Set 6 – 10 1 Squat Snatch Climbing Sport Power Sntach + OHS (5 x…
March 1
W3 | D1
12th State CrossFit – Fitness30 View Public Whiteboard Fitness30 Metcon (AMRAP – Rounds and Reps) AMRAP 9 30 Air Squats 20 Push Ups 10 Pull Ups or Ring Rows Rest 2 AMRAP 9 10 Cal Bike or Row 20 KB Swings 30 Walking Lunges
February 29
W2 | D7
12th State CrossFit – CrossFit View Public Whiteboard Endurance Metcon (Time) For Time 10 – 1 Walking Lunges Each Leg Calories on a Machine HR Push Ups 200m Run
February 28
W2 | D6
12th State CrossFit – CrossFit View Public Whiteboard Metcon Metcon (AMRAP – Rounds) Partner Workout AMRAP 20 With a Partner P1 1 Round of Marston Score 1 = Total rounds of Marston Metcon (Calories) Partner Workout AMRAP 20 With a Partner P2 Max Cals Score 2 = Total Cals Metcon (AMRAP – Rounds and Reps)…
February 27
W2 | D5
12th State CrossFit – CrossFit View Public Whiteboard Weightlifting Competition Clean + Front Squat (5 x 1+2 @ Climbing) Clean Complex E90s x 10 1. 1 Squat Clean + 2 Front Squats 2. 1 Squat Clean + 2 Jerks Climbing after every 3 Minutes Clean and Jerk (5 x 1+2 @ Climbing) Clean Complex E90s…
February 27
W2 | D5
12th State CrossFit – Fitness30 View Public Whiteboard Fitness30 Metcon (AMRAP – Reps) E5MOM x 4 500/400 m Row 30 DB Snatches 20 Box Jump or Step Overs 10 Pull Ups or Ring Rows Max Burpees
February 26
W2 | D4
12th State CrossFit – CrossFit View Public Whiteboard Endurance Metcon (AMRAP – Reps) EMOM 30 Min 1 200m Run Min 2 30 – 20 Jumping or Reverse Lunges MIn 3 15-10 Cal Row Min 4 15-10 Burpees MIn 5 15 – 10 Cal Bike
February 26
W2 | D4
12th State CrossFit – Fitness30 View Public Whiteboard Fitness30 Metcon (AMRAP – Rounds and Reps) AMRAP 20 20 Push Ups 30 Cal Row 50 Sit Ups 400m Run (2 x 200) 50 Walking Lunges 30 Cal Bike 20 Ring Rows
February 25
W2 | D3
12th State CrossFit – CrossFit View Public Whiteboard Weightlifting COMP/SPORT Back Squat (6×5 @ 65%) Back Squat E2MOM x 6 5 Back Squats @ 65% 1RM Fitness Metcon (AMRAP – Reps) E2MOM x 6 Alt 1. 15/12 Cal Bike + Max Goblet Squat 2. 15/12 Cal Row + Max Turkish Get Up Alt each arm…