12th State CrossFit – CrossFit
Mobility
2 Rounds:
10 Lu Raise + 8 Ys + 6 Row W Press
10 Face Pulls
5 Prone Swimmers
Into:
1:30 Banded Lat Stretch
1:00 Banded Internal Shoulder Mob.
1:00 Goblet Squat Hold
1:00 Down Dog Calf March
COMP/SPORT
Snatch Complex (E90s x 8)
E90s x 8
1 Snatch Pull
1 Low Hang Snatch
1 OHS
Fitness
Metcon (AMRAP – Reps)
E3MOM x 4 Alt
1. 500m Row + Max DB Snatch
2. 500m Row + Max Russian Plate Sit Ups
Metcon
Metcon (AMRAP – Reps)
Comp
EMOM 12:
1. 450 Ft Shuttles
2. 7 OHS (155/105)
Sport
EMOM 12:
1. 450 Ft Shuttles
2. 7 OHS (135/85)
Fitness
EMOM 12:
1. 300 Ft Shuttles
2. 7 OHS
* Weight of Choice or Banded OHS
Next Level
Snatch Grip Push Press (6×2)
Snatch Grip Push Press
@ 85 – 90 % 1RM Snatch
Snatch Complex
8 Sets to Build to a Heavy
1 Snatch Balance
+
1 OHS (Pause for 5s at bottom)
Metcon (AMRAP – Reps)
Pick One And Accumulate
– 30 – 50 SHSPU
– 40 – 60 HSPU
– 40 – 60 Dips
– 100 – 300 ft HSW
*Every Break Complete 250/200m Row
*Start on Row
*Score is Total Reps
*Comment Break Down of Sets