12th State CrossFit – CrossFit View Public Whiteboard Weightlifting Competition Front Squat + Push Jerk + Pausing Dip + Split Jerk (5 x 1+1+1+1 @ Climbing) E2MOM x 5 1 Front Squat + 1 Push Jerk + 1 Pausing Dip + 1 Split Jerk Climbing Sport Push Press + Push Jerk (3 + 1 @…
July 16
W3 | D3
12th State CrossFit – Fitness30 View Public Whiteboard Fitness30 Metcon (AMRAP – Reps) 8 Min 12/10 Cal Bike 12 Bench Supported Hops 12 Ring rows or Pull Ups Rest 2 8 Min 12/10 Cal Row 10 Burpee 10 KB Deadlift
July 15
W3 | D2
12th State CrossFit – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) 3 min AMRAP 40/30 Cals on a Machine 22 OHS (115/75) (75/55) 11 Burpee Pull Ups 22 SDHP 120 DU /75 DU/ 200 SU 2 Min Rest Metcon (AMRAP – Reps) 6 Min AMRAP 40/30 Cals on a Machine 22 OHS (115/75) (75/55)…
July 15
W3 | D2
12th State CrossFit – Fitness30 View Public Whiteboard Fitness30 Metcon (AMRAP – Reps) 2 Min Bike 2 Min Renegade Row 1 Bike 1 Min Renegade Row AMRAP 6 12 Slam Balls 12 Push Ups 1 Min Air Squat 1 Min Row 2 Min Air Squat 2 Min Row
July 14
W3 | D1
12th State CrossFit – CrossFit View Public Whiteboard Weightlifting Competition 3 position Snatch (5×1) High Hang Snatch + Mid Hang Snatch + Snatch3 Position Snatch: E2MOM x 5 High Hang Catch @ 2″ Hang Catch @ 4″ Full Snatch Catch @ Parallel Sport Hang Snatch (5x 3+1) Hang Snatch: E2MOM x 5 3 Hang Snatch…
July 14
W3 | D1
12th State CrossFit – Fitness30 View Public Whiteboard Fitness30 Metcon (AMRAP – Reps) E5MOM x 4 20/15 Cal Row 45 Plate Hops 30 Walking Lunges 20 Burpees Max Plate G2OH
July 13
W2 | D7
12th State CrossFit – CrossFit Endurance View Public Whiteboard Endurance Metcon (Time) 4 Rounds for Time 100m Walking Lunges 300 M Run ** Scaling options 50m Lunges run rest of lap
July 12
W2 | D6
12th State CrossFit – CrossFit View Public Whiteboard Metcon Metcon (Time) Partner Wod: For Time: 100/80 Cal Bike Then “Angie” 100 Pull Ups 100 Push Ups 100 Sit Ups 100 Air Squats Then 100/80 Cal Row Metcon (Time) Solo 50/40 Cal Row Then 50 Pull Ups 50 Push Ups 50 Sit Ups 50 Air Squats…
July 11
W2 | D5
12th State CrossFit – CrossFit View Public Whiteboard Weightlifting COMP/SPORT Back Squat (1×10, 1×8, 1×6, 1×4, 1×2 @ Climbing) Back Squat E3MOM x 5 10, 8, 6, 4, 2 – Start at 60% and add 5-10lbs Fitness Metcon (AMRAP – Reps) AMRAP 5 10 Wall Balls 20 DU or 35 SU Rest 1 AMRAP 5…
July 11
W2 | D5
12th State CrossFit – Fitness30 View Public Whiteboard Fitness30 Metcon (AMRAP – Reps) E2MOM x 10 ALT 1. 200m Run + Max Sled Drag 2. 400/350m Bike + Max Push Up + Renegade Row