12th State CrossFit – CrossFit
Mobility
2 Rounds
10 Plate Halos
10 Plate Pull Overs on Bench
10 Weighted Ankle Rocks
Into:
2:00 Banded Samson Stretch
1:30 Banded Frog Stretch
1:30 Banded Rhomboid Stretch
2:00 Banded Lat Stretch
COMP/SPORT
Snatch
Snatch Waves
E90s x 10
70, 75, 80
75, 80, 85
80, 85, 90, 90+
Fitness
Metcon (AMRAP – Reps)
E3MOM x 4 Alt
1. 1k/800m Bike + Max Plate G2OH
2. 1k/800m Bike + Max Plate Hops
Metcon
Metcon (AMRAP – Reps)
Comp
EMOM 12
1. 17/15 Calorie Row
2. 4 Unbroken Power Snatch @ 60-65%
Sport
EMOM 12
1. 15/12 Calorie Row
2. 4 Unbroken Power Snatch @ 60 – 65%
Fitness
EMOM 12
1. 12/10 Calorie Row
2. 4 Unbroken Power Snatch
Next Level
Sots Press
5 x 5
*Climb if possible
Banded Snatch Grip Deadlift (Weight)
4 x 5
*Red or Blue Band: Attachment to Rig
*Goal is To Keep Bar Tight to Body
*50-60% of 1 RM
Push Gymnastics (AMRAP – Reps)
8 Rounds
500m/400m Bike
Pick a Movement
1) 7-10 SHSPU
2) 8 – 12 HSPU,
3) 8 – 12 Dips
4) 30 – 50 ft HSW
* Same movement for all 8 Rounds
* Goal is to jump right into the movement
*Choose a movement and number
you can complete unbroken