12th State CrossFit – CrossFit
Mobility
Metcon (No Measure)
2 Rounds
6Ts, 6Y’s and 6Row W Press
20 T-Spine Ext over Foam Roller
Then:
:60 Shoulder Extension w/ BB
:90 KB Calf Smash (EL)
:60 Kneeling Ankle Mob. w/ KB (EL)
COMP/SPORT
22 Minute Running Clock
Snatch (Heavy Single )
0 – 8 Minutes
Build to a Heavy Single Snatch
Metcon (4 Rounds for reps)
@ 10 Minute Mark
3 Min Work : 1 Min Rest x 4
Round 1 and 3
15 Power Snatch (75/55)+ 50 Double Unders + Max Cal Machine
Round 2 and 4
15/12 Cal Machine + 50 Double Unders + Max Snatch (75/55)
C. (75 Double Unders)
Fitness
22 Minute Runing Clock
Metcon (AMRAP – Reps)
AMRAP 8:
10 DB Snatch
10 Sit Ups
20 DB Snatch
20 Sit Ups
30 DB Snatch
30 Sit Ups
40 DB Snatch
40 Sit Ups
…….
Metcon (4 Rounds for reps)
@ 10 Min Mark
3 Min Work : 1 Min Rest x 4
Round 1 and 3
15 Power Snatch + 120 Single Unders + Max Cal Machine
Round 2 and 4
15/12 Cal Machine + 120 Single Unders + Max Snatch