12th State CrossFit – CrossFit View Public Whiteboard COMP/SPORT Bench Press (1 x 10,8,6,4,2) BENCH : E3MOM x 5 – 10, 8, 6, 4, 2 Start at 60% and add 5-10lbs Fitness Metcon (AMRAP – Reps) In a 14 min Window 1k Row or 2k Bike 600m Run AMRAP 10 Straight Leg Raises (Hold DBS)…
September 10
W1 | D3
12th State CrossFit – Fitness30 View Public Whiteboard Fitness30 Metcon (AMRAP – Reps) EMOM 6 1. DB Step Up 2. Max Cal Row AMRAP 6 100 m Run 10 Push Ups EMOM 6 1. Max Cal Bike 2. Max Renegade Row
September 9
W1 | D2
12th State CrossFit – CrossFit View Public Whiteboard Gymnastics COMP/SPORT Metcon (No Measure) HSPU work Fitness Metcon (Calories) EMOM 12 On Rower or Bike 10s Sprint 50s Easy Metcon 15 Min Cap Competition Metcon (AMRAP – Reps) AMRAP 6 4 THRUSTERS (95/65) 4 BURPEES 4 PULL UPS 8/8, 12/12, 16/16, 20/20 Rest 3 Work Back…
September 9
W1 | D2
12th State CrossFit – Fitness30 View Public Whiteboard Fitness30 Metcon (AMRAP – Reps) Tabata Tuesday Row Sit Up Slam Ball Sumo Deadlift High Pull
September 8
W1 | D1
12th State CrossFit – CrossFit View Public Whiteboard Weightlifting Competition Hang Snatch (5×4) EMOM 10 1: 4 HANG SQUAT SNATCH 2: 6 HANG SQUAT CLEANS Hang Clean (5×6) EMOM 10 1: 4 HANG SQUAT SNATCH 2: 6 HANG SQUAT CLEANS Sport Hang Power Snatch (5×4) EMOM 10 1. 4 HANG POWER SNATCH 2. 6 HANG…
September 8
W1 | D1
12th State CrossFit – Fitness30 View Public Whiteboard Fitness30 Metcon (AMRAP – Reps) E5MOM x 4 200 Ft Sled Push 20/15 Cal Bike 20 Russian KB Swings 60 Single Unders or Plate Hops Max Burpee Broad Jumps
September 7
Deload Week | D7
12th State CrossFit – CrossFit View Public Whiteboard Endurance Metcon (8 Rounds for time) E5MOM x 8 1. 800m Run 2. 1k Row 3. 50/40 Cal Bike 4. 40 – 30 Burpees 5. 800m Run 6. 1K Row 7. 50/40 Cal Bike 8. 40-30 Burpees
September 5
D5
12th State CrossFit – Fitness30 View Public Whiteboard Fitness30 Metcon (AMRAP – Reps) 1:40 on/ 20 Off x 3 Row or Bike AMRAP 8 12 DB Lunges each leg(one DB) 36 Jump Rope 1:40 on/ 20 off x 3 Row or Bike
September 5
Deload Week | D5
12th State CrossFit – CrossFit View Public Whiteboard Metcon Metcon (3 Rounds for time) Strong Man E8 Minutes x 3 120 Ft Dball Carry 15 Heavy Goblet Squats 100M Farmer Carry 10-15 Strict Pull Ups or Ring Rows
September 4
Deload Week | D4
12th State CrossFit – CrossFit View Public Whiteboard Endurance Surfer On Acid (Time) 3 Rounds: 400m Run 21 Burpees Metcon (Time) Rest 10 Min then 5 Rounds Each 3 K Row with Partner Alt every 300 or 6k Bike with Partner Alt every 600