12th State CrossFit – CrossFit
Mobility
Metcon (No Measure)
2 Min Foam Roll on Back
90s Banded Samson Stretch (EL)
90s Banded Hamstring Distraction
2 Min Double Chest Stretch
90s Kettle Bell or Barbell Forearm Smash (EA)
COMP/SPORT
Deadlift (E30s x 10 Minutes )
2 Deadlifts 70%
1 Deadlift + 3 second Negative + 1 Deadlift (Drop from top)
* This should be the same weight as last week
* Alternate hands if you mix grip
* total of 40 Reps
Fitness
Metcon (4 Rounds for reps)
EMOM 12:
Min 1: 12/10 Cal Bike
MIn 2: 12 KB Banded Sumo Deadlifts
MIn 3: 6 Turkish Sit Ups : Each Arm
* Use heavy weight for Sumo Deadlifts
* Use lighter weight for Sit Ups
Metcon
Metcon (3 Rounds for time)
Comp:
E5MOM x 3
500m/400m Row
20 T2B
10 Power Snatch (135/95)
Sport:
E5MOM x 3
500m/400m Row
15 T2B
10 Power Snatch (115/75)
Fitness:
E5MOM x 3
500m/400m Row
15 Hanging Knee Raises
10 Power Snatch
Strength
Bench Press (E3MOM x 5)
10/8/6/4/2
* Climb to a heavy Double