WOD - 08/19/2022

12th State CrossFit – CrossFit

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Mobility

2 Rounds:

10 Plate Windmills

10 Hand Supported Cossack Squats

10 Table Tops

Into:

3 Rounds

:30 Couch Stretch

:30 Pigeon Pose

3 Rounds

:30 Double Chest Stretch on Rig

:30 Banded Lat Stretch

Metcon

Metcon (4 Rounds for reps)

Comp

EMOM 20

1. 15/12 Calorie Machine

2. Gymnastic Push Movement of Choice

3. 14 Heavy DB Snatch

4. Gymnastic Pull Movement of Choice

Sport

EMOM 20

1. 12/10 Calorie Machine

2. Gymnastic Push Movement of Choice

3. 14 Heavy DB Snatch

4. Gymnastic Pull Movement of Choice

Fitness

EMOM 20

1. 10/8 Calorie Machine

2. Gymnastic Push Movement of Choice

3. 14 Heavy DB Snatch

4. Gymnastic Pull Movement of Choice

Gymnastic Push Options:

HS Walk: 40 ft

Wall Walk: 3 – 5

HSPU: 6 – 12

Ring or Box Dip: 6 – 12

Push Up: 8 – 12

Gymnastic Pull Options:

Muscle Ups: 3 – 5

Bar Muscle Ups: 4 – 6

C2B Pull Ups: 10 – 15

Pull Ups: 10 – 15

T2B: 10 – 15

Strength

Optional: Complete Before or After Class

Deadlift (5-5-5-3-3-3)

Build to a Heavy Triple