12th State CrossFit – CrossFit
Mobility
2 Rounds
10 Lu Raises + 8 Ys w/ Pause + 6 Row W Press
10 Plate Windmills
Into:
1:00 Banded Rhomboid Stretch
1:00 Banded Lat Stretch
1:00 Banded Tricep Stretch
1:00 Banded Frog Stretch
COMP/SPORT
Snatch Complex (E90s x 8)
1 Snatch Pull
1 Hang Snatch
1 Snatch Balance
*Build to a Heavy Complex
Fitness
Metcon (AMRAP – Reps)
E3MOM x 4 Alt
1.) 1000/800m C2Bike + Max KB Sumo Deadlift High Pulls
2.)1000/800m C2Bike + Max OHS with Bar or Band
Metcon
Metcon (AMRAP – Reps)
Comp
EMOM 12
1. 17/15 Calorie Row
2. 5 Power Snatch (135/95)
Sport
EMOM 12
1. 15/12 Calorie Row
2. 5 Power Snatch (115/75)
Fitness
EMOM 12
1. 12/10 Calorie Row
2. 5 Power Snatch
Next Level
Snatch Grip Push Press (6×2 @ 85-90% of 1RM Snatch)
Overhead Squat (8 x 2 )
*5s Pause in Bottom of First Rep
*Build to a Heavy 2
Metcon (Time)
3 Rounds
1k Echo Bike + 30 – 60s Wall Facing HS Hold
*(Come off wall at 60s)
*Rest 2 – 3 Minutes between sets
*Record HS Hold
Dips (3 Max Sets of Strict Dips)
*No Kipping
*Box or Ring Dips
*2-3 Minutes Between Sets