12th State CrossFit – CrossFit
Mobility
2 Rounds
10 Lu Raise + 8 Ys + 6 Row W Press
10 Plate Windmills
Into:
1:00 Weighted Butterfly Stretch
1:00 Frog Stretch
1:00 Lizard Pose
2:00 Flow Between Seal and Down Dog
COMP/SPORT
Snatch Complex (E90s x 8)
1 Snatch High Pull
1 High Hang Snatch
1 Snatch Balance
* Build to a heavy complex
Fitness
Metcon (4 Rounds for reps)
E3MOM x 4 Alt
1.) 500/400m Row + Max DB Alt Hang Snatches
2.) 500/400m Row + Max DB Plank Pull Throughs
Metcon
Metcon (AMRAP – Reps)
Comp
EMOM 12
Min 1: 17/15 Cal Bike
Min 2: 5 Hang Squat Snatch (115/85)
Sport
EMOM 12
Min 1: 15/12 Cal Bike
Min 2: 5 Hang Squat Snatch (95/65)
Fitness
EMOM 12
Min 1: 12/10 Cal Bike
Min 2: 5 Hang Power Snatch
Next Level
Snatch Grip Push Press + OHS (8 Sets Building to a Heavy Complex)
1 Snatch Grip Push Press + 1 OHS
*Pause for 10s at bottom of OHS
Handstand Push-ups (Max Sets)
Push Gymnastics
3 Giant Sets
Max Strict HSPU
+
Max Kipping HSPU
+
Max Box HSPU
*Record Max Kipping HSPU Sets
*Comment Total Reps
* Cap out at 12 each movement
* If you can do more than 12 of each movement then do them with a deficit