12th State CrossFit – CrossFit
Mobility
Metcon (No Measure)
10 Cat/Cow
5 Prone Swimmers
2 Min Prone Lat Stretch
5 Half Kneeling Banded Wall Rotations (EA)
2 Min Double Chest Stretch
5 Squatted Banded Rotations (EA)
2 Min Couch Stretch (EL)
COMP/SPORT
Snatch Grip Push Press (E90s x 8 )
3 Reps: Climbing to Heavy Set of 3
* behind the neck
Fitness
Metcon (Time)
15 Minutes to Complete
1K Bike
80 Sit Ups
60 Reverse Lunges
40 DB Snatches
20 Burpees
Metcon
Metcon (5 Rounds for reps)
Comp:
EMOM 15
1. 15-12 Cal Machine
2. 15 Box Jumps
3. 3 Squat Snatches @ 70% 1RM
Sport:
EMOM 15
1. 12-10 Cal Machine
2. 12 Box Jumps
3. 3 Squat Snatches @ 70% 1RM
* if you aren’t comfortable with your squat snatch work Power to OHS for each rep
Fitness:
EMOM 15
1. 10 – 8 Cal Machine
2. 15 Box Step Ups
3. 3 Power Snatch
ACCESSORY
Metcon (No Measure)
Snatch Accessory Work
* Empty Bar or Very Light Weight
3 Giant Sets for Quality
3 Tempo OHS (Tempo 3/1/3/1)
5 Sotts Press
5 Snatch Balance
5 Sotts Press
* hold on to the bar for all 18 Reps