12th State CrossFit – CrossFit
Mobility
Metcon (No Measure)
10 Cat/Cow
5 Prone Swimmers
2 Min Double Chest Stretch
2 Min Banded Lat Stretch (EA)
5 Prone Swimmers
90s Hamstring Stretch (On Box EL)
90s Banded Samson Stretch (EL)
COMP/SPORT
Snatch + Gymnastics
5 Rounds E2MOM
4 Unbroken Power Snatches
C: 8 Ring Dips
S: 8 Ring Dips or Box Dips
Power Snatch (E2MOM x 5 )
4 Unbroken Power Snatch : AHAP with Good Form
Dips (5 x 8 )
Comp: Ring
Sport: Ring or Box
Fitness
Metcon (AMRAP – Rounds and Reps)
AMRAP 5 Rest 1 x 2
10 Air Squats
20 KB Hang Snatch (Alt by 5s)
30 Du or 60 Su
* Pick Up where You left Off
Metcon
Metcon (Time)
Comp:
4 Rounds
12 Hang Snatch (115/75)
12 Pull Ups
Rest 2 Min
2 Rounds
20 OHS (115/75)
20 Box Jump Overs
Sport:
4 Rounds
10 Hang Snatch (95/65)
10 Pull Ups
Rest 2 Min
2 Rounds
20 OHS
20 Box Jump Overs
Fitness:
4 Rounds
10 Hang Snatch
10 Jumping Pull Ups or Ring Row
Rest 2 Min
2 Rounds
20 OHS or Band OHS
20 Box Step Overs
CORE
Metcon (Time)
10 down to 1
V-UP
* 20 Russian Twists After Each Set
* If you want to make the V-Up More challenging use a MedBall