12th State CrossFit – CrossFit
Mobility
Metcon (No Measure)
90s Min Banded Lat Stretch (Elbow in Band) (EA)
90s Banded Shoulder Distraction (EA)
30s Half Kneeling Wall Rotations (EA)
2 Min Double Chest Stretch
COMP/SPORT
3 position Snatch (E90s x 8)
High Hang Snatch + Mid Hang Snatch + Snatch
* Climb
* Drop between Mid Hang and Snatch if needed
Fitness
Metcon (8 Rounds for time)
E90s x 8 Alt
1. 30/20 Cal Machine
2. 20 KB Snatch (Alt by 5)
Metcon
Metcon (Time)
Comp:
For Time
2 Rounds
6 Squat Snatch
6 Lateral Burpees
2 Rounds
8 Power Snatch
8 Lateral Burpees
2 Rounds
10 OHS
10 Lateral Burpees (95/65)
Sport:
For Time
2 Rounds
6 Squat Snatch
6 Lateral Burpees
2 Rounds
8 Power Snatch
8 Lateral Burpees
2 Rounds
10 OHS
10 Lateral Burpees (75/55)
Fitness:
For Time
2 Rounds
6 Hang Snatch
6 Lateral Burpees
2 Rounds
8 Power Snatch
8 Lateral Burpees
2 Rounds
10 OHS or Front Squats
10 Lateral Burpees
Ounces of Water (yesterday)
Ounces of water (AMRAP – Reps)
Record your total from yesterday!
Goal: 60-80 oz per day
Replacing your favorite sugary beverage with water is one of the easiest ways to decrease inflammation, prevent unwanted weight gain, and stave off chronic disease. Make this one small change to put yourself on a healthier path this month!
**Note: It is actually possible to drink too much water. Rapid excessive consumption can lead to low sodium levels which can be harmful. 60-80 oz per day is a good target range.