12th State CrossFit – CrossFit
Mobility
2 Rounds
15 T-Spine Ext. On Foam Roller
15 Wall Hinges
Into:
1:00 External Shoulder Rotation w/ PVC
1:00 PVC Prayer Stretch
2:00 Couch Stretch
2:00 Straddle Stretch
COMP/SPORT
25:00 Running Clock
Snatch
12 Minutes
E90s x 4 : 1 Snatch Pull + 1 Low Hang Snatch + 1 OHS
E90s x 4 : 2 Snatch @ 75 – 80%
Rest 1:00
Clean and Jerk
12 Minutes
E90s x 4 : 1 Clean Pull + 1 Low Hang Clean + 1 Jerk
E90s x 4 : 2 Clean and Jerks @ 75 – 80%
Fitness
Metcon (Distance)
AMRAP 20
Max Distance Machine
E5MOM x 4
12 Double DB Deadlifts
12 Double DB Hang Cleans
24 Hollow Rocks
*Start on Double DB Deadlifts
Metcon
Metcon (Time)
Comp
For Time
100 Wall Balls 20/14 (All to 10)
* Every Break Complete 7 Deadlifts (225/155)
Sport
For Time
100 Wall Balls 20/14
* Every Break Complete 7 Deadlifts (185/135)
Fitness
For Time
100 Wall Balls
* Every Break Complete 7 Deadlifts
Next Level
Deficit Snatch Deadlift + Sotts Press (Weight)
6 x 2 @ 85% 1 RM
Deficit Snatch Deadlift
Deficit should not exceed 2 inches
* In between sets 5 Sotts Press: Climb if possible