12th State CrossFit – CrossFit
Mobility
2 Rounds:
10 Liu Raises + 8 Ys + 6 Row W Press
10 Table Tops
5 Prone Swimmers
Into:
1:30 Banded Rhomboid Stretch
1:30 Banded Lat Stretch
1:30 Banded Tricep Stretch (Low Anchor Point)
1:30 Double Chest Stretch
2:00 Couch Stretch
COMP/SPORT
Bench Press (E2MOM x 5)
Bench Press
E2MOM x 5
10 – 8 – 6 – 4- 2
* Climb to a heavy Double
* Goal is to start out 5-10lbs heavier than last week and climb about 5 – 10lbs heavier as well
* Record your heavy double and put the other sets in your notes
Fitness
Metcon (10 Rounds for reps)
EMOM 10 Alternating
1. 6 HR Push Ups + Max Plank Pull Throughs
2. 10 Banded Low Row + Max Hollow Rocks
Metcon
Metcon (Time)
Comp:
For Time
50 Sit Ups
10 Hang Power Clean and Jerks
400m Run
8 Hang Power Clean and Jerks
30 HSPU
6 Hang Power Clean and Jerks
20 Ring Dips
4 Hang Power Clean and Jerks
10 Ring Muscle Ups
2 Hang Power Clean and Jerks
C. (155/105)
Sport:
For Time
50 Sit Ups
10 Hang Power Clean and Jerks
400m Run
8 Hang Power Clean and Jerks
30 HSPU
6 Hang Power Clean and Jerks
20 Ring Dips or Box Dips
4 Hang Power Clean and Jerks
10 Bar Muscle Ups or 10 Burpee Pull Ups
2 Hang Power Clean and Jerks
S. (135/95)
Fitness:
For Time
50 Sit Ups
10 Hang Power Clean and Jerks
400m Run
8 Hang Power Clean and Jerks
30 Z-Press
6 Hang Power Clean and Jerks
20 Box Dips
4 Hang Power Clean and Jerks
10 Burpee Jumping Pull Ups
2 Hang Power Clean and Jerks
F. Weight of Choice