WODs

12th State CrossFit – CrossFit View Public Whiteboard Weightlifting Competition Deadlift (20 x 1 @ 75-80%) Deadlift Every 30s for 10 Min 1 Deadlift at 75-80% Sport Deadlift (20 x 1 @ Heavy) Deadlift Every 30s for 10 Min 1 Deadlift – Heavy Fitness Metcon (Time) 10 Min to Complete 40/30/20/10 Walking Lunges Renegade Rows…

12th State CrossFit – Fitness30 View Public Whiteboard Fitness30 Metcon (AMRAP – Reps) AMRAP 20 10 Push Ups 10 Air Squats 10 Ring Rows or Pull Ups 250m Row or 500m Bike 20/20/20 250m Row or 500m Bike 30/30/30 ……..etc

12th State CrossFit – CrossFit View Public Whiteboard Endurance Metcon (AMRAP – Reps) EMOM 30 1. 15/12 Cal Bike 2. 50-35 Double Unders 3. 18/15 Cal Row 4. 25 Sit Ups 5. Rest

12th State CrossFit – Fitness30 View Public Whiteboard Fitness30 Metcon (AMRAP – Reps) EMOM 20 1. Max Cal Row 2. Max Lateral Bench Hops 3. Max Slam Balls 4. Rest

12th State CrossFit – CrossFit View Public Whiteboard Weightlifting COMP/SPORT Bench Press (1 x 9,7,5,3,1 @70% +5/10 and add 5-10lbs) BENCH : E3MOM x 5 – 9,7,5,3,1 Start at 70% +5/10 and add 5-10lbs Fitness Metcon (AMRAP – Reps) E3MOM x 5 2 Wall Walks 200 M Run 10 Push Ups 10 Box Jump Overs…

12th State CrossFit – Fitness30 View Public Whiteboard Fitness30 Metcon (AMRAP – Reps) Tabata Tuesday Bike Lunges SDHP Straight Leg Raises

12th State CrossFit – CrossFit View Public Whiteboard Gymnastics COMP/SPORT Metcon (No Measure) RING MU WORK Fitness Metcon (AMRAP – Reps) EMOM 8 On Rower or Bike 40s Sprint 20s Easy Metcon Competition Metcon (AMRAP – Reps) AMRAP 8 1 RING MUSCLE UPS 1 DEVILS PRESS (50/35) 10 DOUBLE UNDERS 2/2/20 3/3/30 4/4/40 Rest 3…

12th State CrossFit – Fitness30 View Public Whiteboard Fitness30 Metcon (AMRAP – Reps) AMRAP 8 12 KB Swings 9 Goblet Squats 6 Burpees into 3 Min to Complete 500 M Row or 1K Bike into AMRAP 8 20 DB Snatch 200 M Run

12th State CrossFit – CrossFit View Public Whiteboard Weightlifting Competition Snatch (5 x 1) EMOM 10 1: 1 SQUAT SNATCH 2: 3 SQUAT CLEANS Clean (5 x 3) EMOM 10 1: 1 SQUAT SNATCH 2: 3 SQUAT CLEANS Sport Power Snatch (5 x 1) EMOM 10 1: 1 POWER SNATCH 2: 3 POWER CLEANS Power…