12th State CrossFit – CrossFit
Mobility
Metcon (No Measure)
10 Banded Pass Throughs
5 Banded OHS
10 Half Kneeling Banded Wall Rotations (5 EA)
5 Banded OHS
10 Alt Band Rotations in Squat (5 EA)
5 Banded OHS
COMP/SPORT
Snatch Complex (EMOM 10 )
Min 1 – 5: 1 High Hang Snatch + OHS
Min 6 – 10: 1 Hang Snatch : Pause for 3 Seconds at Knee
Rest 2 Min then start next 10 Min
Clean Complex (EMOM 10 )
Min 1 – 5: 1 High Hang Clean + Front Squat
Min 6 – 10: 1 Hang Clean : Pause for 3 Seconds at Knee
Fitness
Metcon (AMRAP – Rounds and Reps)
AMRAP 25
50/40 Cal Machine
40 Sit Ups
30 KB Swings
200ft Sled Drag
Metcon
Metcon (Time)
Compare to 8/7/2019
Comp:
100 Lateral Barbell Burpees
Sport:
75 Lateral Barbell Burpees
Fitness:
50 Lateral Barbell Burpees
Strength
Back Squat (E3MOM x 5 )
10, 8, 6, 4, 2: Climbing
* Add 5 – 10 Lbs each set and record your final set of 2
* For the next 6 weeks we will climb by 5 – 10lbs for each set. Next week your goal will be to do 10 reps with what you did 8 reps with this week. Be smart with how you climb……you could be adding 30 – 60lbs over all by the end so start light. Figure out where you want to finish in 6 weeks and subtract from there.