12th State CrossFit – CrossFit
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