WOD - 09/21/2022

12th State CrossFit – CrossFit

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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