12th State CrossFit – CrossFit
Mobility
2 Rounds:
10 Prone Banded Pass Throughs
5 Prone Swimmers
5 Table Tops
Into:
1:30 Banded Internal/External Hip Mob.
1:30 Banded Childs Pose
1:30 Banded Frog Stretch
2:00 Banded Lat Stretch
COMP/SPORT
28 Min Running Clock
8 Miinutes to Build
to Heavy Snatch
Rest 2
EMOM 8: 2 Snatches @ 70%
of what you hit today
Rest 2
EMOM 8:
1 Snatch Deadlift @ 110% of what you hit today
3s Descent
Reset
1 Snatch Deadlift
Snatch (Build to a Heavy )
Snatch (EMOM x 8 )
2 Snatches @ 70% of todays Heavy
Snatch Grip Deadlift (EMOM x 8 )
1 Snatch Deadlift @ 110% of what you hit today
3s Descent
Reset
1 Snatch Deadlift
Fitness
Metcon (AMRAP – Rounds and Reps)
AMRAP 8
20 DB Snatch
20 Sit UPs
20 Double Unders or 40 Single Unders
Rest 2 Minutes
Snatch (EMOM x 8 )
2 Snatches
Rest 2 Minutes
Metcon (AMRAP – Rounds and Reps)
AMRAP 8
16 Single Arm Devils Press
20 Double Unders or 40 Single Unders
16/14 Cal Machine