WOD - 12/01/2021

12th State CrossFit – CrossFit

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Mobility

Metcon (No Measure)

10 Cat Cow

10 Banded Pull Aparts

90s Banded Lat Stretch (EA)

10 Banded Pull Aparts

90s Banded Samson Stretch (EL)

10 Banded Pull Aparts

90s Banded Hamstring Distraction (EL)

COMP/SPORT

Clean and Jerk (E90s x 10 )

1 Squat Clean and Jerk

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 (Weight)

E3MOM x 5

12/10 Cal Machine

8 DB Squat Cleans

8 DB Shoulder 2 OH

Max Plank

Metcon

Metcon (Time)

Comp:

21 – 15 – 9

Calorie Machine

14 – 10 – 6

Strict HSPU

7 – 5 – 3 (205/145)

Squat Cleans

Sport:

21 – 15 – 9

Calorie Machine

14 – 10 – 6

HSPU

7 – 5 – 3 (165/115)

Squat Cleans

Fitness:

21 – 15 – 9

Calorie Machine

14 – 10 – 6

Z- Press or Box HSPU

7 – 5 – 3

Squat Cleans

Strength

Front Squat (6 Sets )

5/5/3/3/1/1

* Build to heavy Single

* Rest 2 – 3 Min between sets*