12th State CrossFit – CrossFit
Mobility
2 Rounds:
10 Prone Banded Pass Throughs
5 Prone Swimmers
5 Jefferson Curls(Light)
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
Snatch (Build to a Heavy Single )
8 Minutes to Build to a Heavy Single
Rest 2 Minutes
Snatch (EMOM 8 )
1 Snatch @ 90% of Today’s Heavy
Rest 2 Minutes
Deficit Snatch Pull (EMOM 8 )
1 Deficit Snatch Pull
+ 3 Second Descent
* 110% of Today’s Heavy
* use 2 inch deficit
Fitness
Metcon (AMRAP – Rounds and Reps)
AMRAP 8
15/10 Cal Machine
20 Alt. DB Snatch
30 Hollow Rocks
Rest 2 Minutes
Snatch (EMOM 8 )
2 Snatches @ Weight of Choice
Rest 2 Minutes
Metcon (AMRAP – Rounds and Reps)
AMRAP 8:
5 Devils Press
10 Double DB Step Ups
20 Plank Pull Throughs