12th State CrossFit – CrossFit
Mobility
Metcon (No Measure)
2 Rounds:
10 T’s, 8 Y’s, 6 Row W Press
10 Band Pull Aparts
5 Banded Pass Throughs
Into:
1:00 Forearm Smash w/ BB
1:30 Shoulder Ext. w/ BB
2:00 Happy Baby
1:30 Pigeon Pose
2:00 Couch Stretch
COMP/SPORT
Snatch Complex (E90s x 8 Alt)
E90s x 8 Alt: Climbing
1. 1 Hang Snatch + 1 OHS
2. 1 Hang Snatch + 1 Snatch
* Drop in between Hang and Snatch if needed.
* Add weight after the Hang Snatch + Snatch
Fitness
Metcon (2 Rounds for reps)
EMOM 5
10 Floor Press
+ Max Hollow Rocks
Rest 2
EMOM 5
8 Cossack Squats (Total)
+ Max Banded Good Mornings
Metcon
Metcon (Time)
Comp:
For Time
Buy in: 100m Farmer Carry
then:
30 – 20 – 10
Toes 2 Bar
10 – 20 – 30
DB Squat Snatch (50/35)
then:
Cash Out: 100m Farmer Carry
Sport:
For Time
Buy in: 100m Farmer Carry
then:
30 – 20 – 10
Toes 2 Bar
10 – 20 – 30
DB Squat Snatch (40/25)
then:
Cash Out: 100m Farmer Carry
Fitness:
For Time
Buy in: 100m Farmer Carry
then:
30 – 20 – 10
Hanging Knee Raises
10 – 20 – 30
DB Snatch
then:
Cash Out: 100m Farmer Carry