12th State CrossFit – CrossFit
Mobility
Metcon (No Measure)
2 Sets of
8 Banded Pull Aparts
8 Rig Resisted Banded OHS
8 Banded Rotations in Bottom of Squat
Then
2 Min Prone Lat Stretch
90s Couch Stretch (EL)
90s Hamstring Stretch
COMP/SPORT
Snatch Complex (E90s x 6 )
E90s x 6
High Hang Snatch + Hang Snatch + Low Hang Snatch
* Hang on to the Bar
Rest 1 Min
Clean complex 1 (E90s x 6 )
E90s x 6
High Hang Clean + Hang Clean + Low Hang Clean
* Hang on to the Bar
Fitness
Metcon (AMRAP – Rounds and Reps)
AMRAP 20
400m Run/500m Row or 1K Bike
40 Sit Ups
30 DB Snatches
20 DB Step Ups (Single DB)
10 HR Push Ups
Metcon
Quicksand (AMRAP – Rounds and Reps)
Comp:
EMOM Till Failure or 10 Minutes
10 Wall Balls (20/14) (10/9) + 10 Burpees
Sport:
EMOM Till Failure or 10 Minutes
8 Wall Balls(20/14)(10/9) + 8 Burpees
Fitness:
EMOM Till Failure or 10 Minutes
6 Wall Balls + 6 Burpees
* If you can’t make it past minute 4 Rest 2 Min and repeat
Strength
Back Squat (E3MOM x 5 )
10/8/6/4/2
* Start 10 lbs heaveer than last week and try to finish 10 lbs heavier too.