12th State CrossFit – CrossFit
Mobility
Metcon (No Measure)
90s Barbell Trap Smash (EA)
90s Banded Samson Stretch (EL)
90s Banded Hamstring Distraction (EL)
2 Min Double Chest Stretch
COMP/SPORT
Deadlift (E20s x 10 Minutes )
1 Deadlift 70%
* 3 Sec Negative
* Do Not Drop
* If you don’t have a 1RM take your 3RM from last cycle and add 20/30lbs and use that to find 70%
Fitness
Metcon (AMRAP – Reps)
AMRAP 10
12/10 Calorie Machine
10 Dead Stop KB Swings
10 HR Push Ups
30 Reverse Lunges
Metcon
Metcon (5 Rounds for time)
Comp:
E3MOM x 5
4 Power Cleans (185/125)
8 Strict HSPU
20 Sit Ups
Sport:
E3MOM x 5
4 Power Cleans (145/95)
8 Kipping HSPU
20 Sit Ups
Fitness:
E3MOM x 5
4 Power Cleans
8 Box HSPU or Z Press
20 Sit Ups
Strength
Bench Press (E3MOM x 5 )
10/8/6/4/2
* Add weight each Set
* Cliimb to a heave double