12th State CrossFit – CrossFit View Public Whiteboard Weightlifting Competition Snatch (1×3 @ 75%, 1×3 @ 80%, 3×1 @ 85/88/91%) Snatch EMOM 3 @ 75% 3 @ 80% 3×1 @ 85/88/91% Snatch (1×3 @ 75%, 1×3 @ 80%, 3×1 @ 85/88/91%) Snatch EMOM 3 @ 75% 3 @ 80% 3×1 @ 85/88/91% Sport Deadlift (5×1…
June 9
W2 | D1
12th State CrossFit – Fitness30 View Public Whiteboard Metcon (AMRAP – Reps) AMRAP 8 30 Ft Plate Push 20 Plate G2OH 10 Burpees to PlateRest 2:00 Metcon (AMRAP – Reps) AMRAP 8 20 Russian KB Swings 15 Jumping Lunges each Leg 10 Pull ups or Ring Rows
June 7
W1 | D6
12th State CrossFit – CrossFit View Public Whiteboard Metcon Metcon (AMRAP – Reps) Partner WOD E6MOM x 4 Accumulate 1k on Rower + Max DB Step Ups Accumulate 2k on Bike + Max KBS Accumulate 100 WB + Max T2B Accumulate 80 DB Snatches + Max Burpee Box Jump Overs Metcon (AMRAP – Reps) Solo…
June 6
W1 | D5
12th State CrossFit – CrossFit View Public Whiteboard Metcon Power Clean + Push Jerk (8 x 3 – Climbing) EMOM 8 3 TNG – Power Clean and Jerks – Climbing Metcon (AMRAP – Reps) @ 10:00 AMRAP 8: 1 Power Clean and Jerk (225/155) 3 HSPU 5 WB (30/20) @ 20:00 EMOM 8: 30 Double…
June 5
W1 | D4
12th State CrossFit – CrossFit View Public Whiteboard Metcon 2k Row (Time) Max Effort 2k Row 1-Mile Run (Time) Max Effort 1-Mile Run Metcon (Time) At 0 1 Mile Run or 2K Row @ 15 Min Mark Boat Race 3 Rounds 500m Row 400 M Run Rest 3 Minutes Between Sets Score is total time…
June 1
Deload Week | D7
12th State CrossFit – CrossFit View Public Whiteboard Metcon Metcon (Distance) AMRAP 30 200-400-600-800-1000m Run 250-500-750-1000-1250m Row 500-1000-1500-2000-2500m Bike Keep Building by 200/250/500m until you hit 30mins.
May 30
Deload Week | D5
12th State CrossFit – CrossFit View Public Whiteboard Metcon Metcon (AMRAP – Reps) E2MOM x 8 3 – 5 Ring MU 1 Round of Macho Man Sport: 8 C2B Fitness: 8 Ring Rows Metcon (Time) Rest 1 Minute Then E3MOM x 3 C2 Bike 1000m Road 400m Rower 500m This will be a 5 week…
May 23
W4 | D5
12th State CrossFit – CrossFit View Public Whiteboard Metcon Metcon (AMRAP – Reps) E3MOM x 6 3-5 Bar Muscle Ups 10 Burpee Box Jump Overs 15 Wall Balls (30/20) Sport – 10 C2B ( 20/14) Fitness – 10 Jumping Pull Ups Metcon (Time) E3MOM x 3 C2 Bike 1000m Road 400m Rower 500m This will…
May 23
W4 | D5
12th State CrossFit – Fitness30 View Public Whiteboard Fitness30 Metcon (AMRAP – Reps) Max Effort Friday E3MOM x 6 (Alt) 1.) 200 m Run, 15 sumo deadlift high pulls, Max Wall Sit 2.) 12/10 Cal Bike, 40 Mountain Climbers, Max Plank