12th State CrossFit – CrossFit
Mobility
Metcon (No Measure)
90s Barbell Trap Smash (EA)
90s Barbell Lat Smash (EA)
90s Prone Lat Stretch
90s Double Chest Stretch
90s Couch Stretch (EL)
COMP/SPORT
Snatch (E90s x 10 )
1 Squat Snatch
Set 1 60%
Set 2 65%
Set 3 70%
Set 4 75%
Set 5 80%
Set 6 70%
Set 7 75%
Set 8 80%
Set 9 85%
Set 10 90%
Fitness
Metcon (Time)
15 Min To Complete
1k Row or 2K Bike
* 200 Ft Sled Drag Backwards
75 Sit Ups
* 200 Ft Sled Drag Backwards
50 DB Snatches
* 200 Ft Sled Drag Backwards
25 DB Goblet Squats
* 200 Ft Sled Drag Backwards
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 10
8 Power Snatch
8 OHS
8 Burpee Box Jump Overs
C. (95/65)
S. (75/55)
F. (45/35), Banded OHS if Needed
ACCESSORY
Metcon (No Measure)
Snatch Accessory Work
* Empty Bar or Very Light Weight
3 Rounds for Quality
5 Pausing OHS (3s Pause @ bottom)
5 Sotts Press
5 Snatch Balance