12th State CrossFit – CrossFit View Public Whiteboard Metcon COMP/SPORT/FITNESS Hang Clean (4×2, 4×1) 30 MIN CLOCK EMOM 8 Min 1-4: 2 Hang Squat Cleans Min 5-8: 1 Hang Squat Cleans Metcon (AMRAP – Rounds and Reps) @ 10 Min Mark AMRAP 8 4 Front Squats (Final Weight) 8 HSPU 16 Box Jumps Metcon (Time)…
January 22
W3 | D4
12th State CrossFit – Fitness30 View Public Whiteboard Fitness30 Metcon (AMRAP – Rounds and Reps) AMRAP 18 20 Cal Bike 20 Slamballs 20 Cal Row 20 Floor Press 20 Cal other Bike 20 Burpees * E3MOM 30 Sit Ups * Start with the AMRAP 150 Sit Ups total
January 22
W3 | D4
12th State CrossFit – CrossFit View Public Whiteboard Endurance Metcon (Time) Intervals Teams of 4 3 Rounds 12/10 Cal Row Sprint 30 DU 12/10 Cal Bike 60 Ft Plate Push 3: 1 Work to Rest Ratio Metcon (Calories) @ 30 Min Mark 12 Min on Machine
January 21
W3 | D3
12th State CrossFit – Fitness30 View Public Whiteboard Fitness30 Metcon (AMRAP – Reps) AMRAP 6 12/10 Cal Bike 20 Russian KB Swings Emom 6 10 – 15 Burpees AMRAP 6 12/10 Cal Row 20 Goblet Squats
January 21
W3 | D3
12th State CrossFit – CrossFit View Public Whiteboard Weightlifting COMP/SPORT Chest Flys (4 x 12) Hump Day Pump Day E3MOM x 4 12 DB Chest Fly 12 Pendlay Rows 12 Ring dips or Box Dips Fitness Metcon (AMRAP – Reps) E3MOM x 4 25 Slamballs 60 Foot Shuttle 25 Hollow Rocks 60 Foot Shuttle Max…
January 20
W3 | D2
12th State CrossFit – Fitness30 View Public Whiteboard Fitness30 Metcon (AMRAP – Reps) Tabata Tuesday 20 on/10 off x 8 Rest 1 min between exercises Cal Bike Step Ups Push Ups Russian Twists
January 20
W3 | D2
12th State CrossFit – CrossFit View Public Whiteboard Weightlifting COMP/SPORT Barbell Hip Bridge (4 x 10 ) E3MOM x 4 10 Barbell Hip Bridge 8 KB Front Rack Walking Lunge EL Fitness Metcon (AMRAP – Reps) E2MOM x 6 Alt 1. 8 KB Kneeling to Stand (4 Each Leg) + Max Cal Bike 2. 2…
January 19
W3 | D1
12th State CrossFit – Fitness30 View Public Whiteboard Fitness30 Metcon (AMRAP – Rounds and Reps) EMOM 12 1. Max Row 2. Max Bike 3 Max A-D @ 12 Min Mark AMRAP 8 12 DB Snatch 24 Sit Ups 12 DB Lunges 24 Supported Lateral Bench Hops
January 19
W3 | D1
12th State CrossFit – CrossFit View Public Whiteboard Weightlifting Competition Push Press (5 x 4 @ 75%) EMOM x 10 Min 1. 4 Push Press @ 75 percent Min 2. 5-10 Strict Pull Up Sport Push Press (5 x 4 @ Moderate + 5/10 lbs) EMOM x 10 Min 1. 4 Push Press Mod weight…
January 18
W2 | D7
12th State CrossFit – CrossFit View Public Whiteboard Endurance Metcon (Time) 2 Rounds (30 min Cap) 50 Sit Ups 40 Walking Lunge Total 30 Cal Row 20 Banded Good Morning 1 Mile Run