WOD - 06/13/2022

12th State CrossFit – CrossFit

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Mobility

2 Rounds:

10 KB Pullovers

20 T-Spine Ext Over Foam Roller

Into:

1:00 Banded Internal Shoulder Mob.

1:30 Standing Banded Lat Stretch

1:30 Banded Samson Stretch

2:00 Banded Frog Stretch

COMP/SPORT

E90s x 10

Snatch Complex (E90s x 5 )

1 Hang Snatch + 1 Snatch Balance + 1 OHS

* Climbing

Snatch (E90s x 5 )

2 Snatches @ 75% of 1RM

Fitness

Metcon (3 Rounds for reps)

E5MOM x 3

500m Row

With Time Remaining

AMRAP

6 Push Up + Renegade Row (1 Push up + 2 Row)

12 Sit Ups

36 Jump Rope (Singles or Doubles)

Metcon

Metcon (Time)

Comp:

For TIme

30 – 20 – 10

DB Alt Hang Snatch (50/35)

C2B Pull Ups

Sport:

For TIme

30 – 20 – 10

DB Alt Hang Snatch (40/25)

Pull Ups

Fitness:

For TIme

30 – 20 – 10

DB Alt Hang Snatch

Jumping Pull Ups or Ring Rows

Strength

Completed outside of Class

Snatch Grip Push Press (6 x 2 )

Build to a Heavy Double in 6 Sets

Overhead Squat (6 x 1 )

Build to a Heavy Single in 6 Sets