12th State CrossFit – CrossFit
Mobility
2 Rounds
8 Straight Arm Pulls Downs + 8 Face Pulls
:30 AMRAP Tib Raises
Into:
1:30 Calf Stretch
1:00 Lat Stretch
1:00 Double Chest Stretch on Rig
2:00 Banded Wall Sit
COMP/SPORT
Snatch Complex
E90s x 10 Alt
1. 3 Hang Snatch Pulls from High Hang + 1 Snatch from High Hang Position
2. 1 High Hang Snatch + 1 Hang Snatch
Add Weight After the High Hang Snatch + Hang Snatch
Fitness
Metcon (AMRAP – Reps)
E3MOM x 4
1000m/900m Bike
Max Slam Ball Rounds 1/3
Max Seal Walk Rounds 2/4
Metcon
Metcon (AMRAP – Reps)
Comp
EMOM 12
1. 20 DB Hang Snatch (50/35)
2. 12 – 18 T2B
3. 48 Double Unders
Sport
EMOM 12
1. 20 DB Hang Snatch (40/25)
2. 10 – 15 T2B
3. 35 Double Unders
Fitness
EMOM 12
1. 20 DB Hang Snatch
2. 12 – 18 Hanging Knee Raises
3. 75 Single Unders
Next Level
Sots Press
5×5
Building in Weight If Possible
Snatch Grip Push Press
5×3
Build to a Heavy Triple