12th State CrossFit – CrossFit
Mobility
Metcon (No Measure)
2 Min Prone Lat Stretch
90s Bar Trap Smash (EA)
2 Min Double Chest Stretch
Then
2 Rounds
5 Cat /Cow
5 Wall Half Kneeling Banded Pull Aparts (EA)
5 Squatted Banded Rotations (EA)
5 Banded OHS
COMP/SPORT
Snatch Complex (E90s x 6 )
1 Segmented Snatch Pull + 1 Snatch
* Pause for 3 Seconds Below the knee in Segmented Snatch Pull then build speed
* Drop in between reps
* Climb if possible
Rest 1 Min
Clean Complex (E90s x 6 )
1 Segmented Clean Pull + 1 Clean
* Pause for 3 Seconds Below the knee in Segmented Clean Pull then build speed
* Drop in between reps
* Climb if possible
Fitness
Metcon (AMRAP – Rounds and Reps)
AMRAP 21
1k Bike
*
80 Step Ups
*
50 Russian KB Swings
*
30 MB Russian Twists
*
* = 50 Single Unders
Metcon
Metcon (2 Rounds for reps)
E30s x 4 Minutes
10 Wall Balls
Rest 1 Min
1 Max Set of Wall Balls
C. (30/20 for 10s), (20/14 for Max)
S. (20/14)
F. (Wall Ball of Choice)
* First score is how many sets of 10 you make out of the 8 sets
* Second score is number wall balls you hit in your max set
Strength
Back Squat (E3MOM x 5 )
10/8/6/4/2
* Start 10 lbs heaver than last week and climb to a heavy set of 2