12th State CrossFit – CrossFit View Public Whiteboard Metcon Competition Linda (Time) 10-9-8-7-6-5-4-3-2-1: Deadlift ,1.5 Body Weight Bench Press, Body Weight Clean, 3/4 Body Weight Sport Metcon (Time) Linda 3 bars of death 10-1 Deadlifts (225/155) Bench Press (155/105) Squat Cleans (135/95) (25 min cap) Fitness Metcon (Time) Linda 3 bars of death 10-1 Deadlifts…
December 29
Deload week 2 | D1
12th State CrossFit – CrossFit View Public Whiteboard Metcon Competition Metcon (Time) 50 Cal Machine 50 Walking Lunges (EL) 40 Cal Machine 40 Pull Ups 30 Cal Machine 30 Bar Facing Burpees 20 Cal Machine 20 Clean and Jerks (135/95) 10 Cal Machine 10 Muscle Ups Sport Metcon (Time) 50 Cal Machine 50 Walking Lunges…
December 29
Week 2 | D1
12th State CrossFit – Fitness30 View Public Whiteboard Fitness30 Metcon (AMRAP – Rounds and Reps) AMRAP 6 12 KB Swings 12 Burpees 1 min rest AMRAP 6 24 Sit Ups 24 Floor Press 1 min rest AMRAP 6 36 Lateral Bench Hops 36 Lateral Supported Bench Hops
December 28
Deload Week 1 | D5
12th State CrossFit – CrossFit View Public Whiteboard Metcon Metcon (Time) Partner 2 Rounds 100 Sit Ups 2K Row Split as needed 100 Burpees 3K Bike Split as needed 100 Double Unders Metcon (Time) Solo 2 Rounds 50 Sit Ups 2K Bike 50 Burpees 1K Row 50 Double Unders
December 27
Deload Week 1 | D4
12th State CrossFit – CrossFit View Public Whiteboard Metcon Metcon (Time) Partner 6 Rounds ( Split as Needed) 1k Row 30 Thrusters (75/55) 30 TTB Metcon (Time) Solo 3 Rounds of 2 K Bike 30 Thrusters (70/55) 30 TTB
December 26
Deload Week 1 | D3
12th State CrossFit – Fitness30 View Public Whiteboard Metcon Metcon (AMRAP – Reps) Mean Machine 1:40 on/ 20 Off x 3 Bike or Row AMRAP 8 24 Walking Lunges 24 DB Snatch 1:40 On/ 20 Off x 3 Bike or Row
December 26
Deload Week 1 | D3
12th State CrossFit – CrossFit View Public Whiteboard Metcon The Chief (AMRAP – Rounds) Max rounds in 3 minutes of: 3 Power Cleans, 135#/95# 6 Push-ups 9 Squats Rest 1-minute. Repeat for a total of 5 cycles
December 25
Deload Week 1 | D2
12th State CrossFit – CrossFit View Public Whiteboard Endurance Metcon (AMRAP – Reps) EMOM 30 1. 17-10 Cal Machine 2. 10-8 Burpee Box Jump Overs 3. Rest
December 25
Deload Week 1 | D2
12th State CrossFit – Fitness30 View Public Whiteboard Metcon Metcon (AMRAP – Reps) EMOM 20 Min 1 Max Cal Bike Min 2 Max Sit Ups Min 3 Russian KB Swings Min 4 Rest
December 22
Deload Week 1 | D1
12th State CrossFit – Fitness30 View Public Whiteboard Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 20 120 Jump Rope 80 Sit UPs 40 Cal Row 20 Goblet Squats 10 Burpees