12th State CrossFit – CrossFit View Public Whiteboard Metcon Metcon (Time) Partner Workout 800m Run 40 Back Squats (145/100) 10 Bar Muscle Ups 30 Back Squats 20 C2B Pull Ups 20 Back Squats 30 Pull Ups 10 Back Squats 40 TTB 1 K Row All Bars must be taken from the ground (even transitions) Metcon…
August 8
W1 | D5
12th State CrossFit – Fitness30 View Public Whiteboard Fitness30 Metcon (AMRAP – Reps) 2:30 On/ 30s Rest x 2 each 1: 250 Row + Max Farmer Carry 2: 200 Seld Push + Max Med Ball Jumps 3: 450m Bike + DB Snatch
August 7
W1 | D4
12th State CrossFit – CrossFit View Public Whiteboard Endurance Metcon (3 Rounds for reps) AMRAP 8 15/12 Cal Bike 30 Air Squats Goal 4 Rounds Rest 2 AMRAP 8 15/12 Cal Row 15 Burpees Goal 4 Rounds Rest 2 AMRAP 8 200m Run 35 Double Unders or Plate Hops 5-7 Rounds
August 7
W1 | D4
12th State CrossFit – Fitness30 View Public Whiteboard Fitness30 Metcon (AMRAP – Reps) AMRAP 18 600 M C2Bike 50 Sit ups 400 M Row 30 Russian Swings 200 M Run 10 Burpee Broad Jumps
August 6
W1 | D3
12th State CrossFit – CrossFit View Public Whiteboard Weightlifting COMP/SPORT Front Squat (1 x 10,8,6,4,2 @ 60% and Climbing) Front Squat : E3MOM x 5 10, 8, 6, 4, 2 – Start at 60% and add 5-10lbs Squat Fitness Metcon (AMRAP – Reps) E5MOM x 3 1.2 K/ 1K Bike 200 Ft Sled Push 40…
August 6
W1 | D3
12th State CrossFit – Fitness30 View Public Whiteboard Fitness30 Metcon (AMRAP – Reps) EMOM 6 1: 10-15 Cal Row 2: Max Floor Press Rest 1 AMRAP 6 20 Russian Twists 100 Ft Shuttle Rest 1 EMOM 6 1: 10 -15 Cal Bike 2: Max Banded Good Mornings
August 5
W1 | D2
12th State CrossFit – CrossFit View Public Whiteboard Weightlifting Competition Power Snatch (5 x 5) EMOM 10 1: 5 TNG Power Snatch 2: 10 – 12 Pull Ups Each Week the weight should incrase and gymnastic piece will get more complex Sport Power Snatch (5 x 5) EMOM 10 1: 5 TnG PS Snatch 2:…
August 5
W1 | D2
12th State CrossFit – Fitness30 View Public Whiteboard Fitness30 Metcon (AMRAP – Reps) Tabata Tuesday Cal Row Burpees Cal Bike Air Squats
August 4
W1 | D1
12th State CrossFit – CrossFit View Public Whiteboard Weightlifting Competition Clean Pull + Squat Clean with Pause + Squat Clean + Jerk (6 x 1+1+1+2 @ Climbing) E2MOM x 6 – Climbing 1 Clean Pull 1 Squat Clean w Pause Catch @ Parallel Drop Bar 1 Squat Clean + 2 Jerk Sport Power Clean +…
August 4
W1 | D1
12th State CrossFit – Fitness30 View Public Whiteboard Fitness30 Metcon (AMRAP – Reps) AMRAP 6 12 KB Step Ups 24 Sit UPs into 3 MIn to Complete 500 M Row or 1,000 m Bike into AMRAP 9 12 KB Deadlifts 48 Jump Rope 12 Push Up