12th State CrossFit – CrossFit
Mobility
2 Rounds
15 Straight Arm Pull Downs
10 Prone Press Outs w/ PVC
Into:
2:00 Chest Stretch on Rig
1:00 Tricep Stretch on Rig
1:00 Wall Hinge
1:00 T-Spine Foam Roll
COMP/SPORT
25:00 Running Clock
Snatch
12 Minutes
E90s x 4: 3 Position Snatch: Climb
E90s x 4: 2 Snatch @ 70 – 75% 1RM
*Record Heaviest
Rest 1:00
Clean and Jerk
12 Minutes
E90s x 4 : 3 Position Clean + Jerk: Climb
E90s x 4 : 2 Clean and Jerks @ 70-75% 1 RM
Fitness
Metcon (AMRAP – Rounds)
AMRAP 20 (Ascending Each Round)
1000m/800m C2 Bike
10 SA DB Hang Sn. (Right Arm) +2
50ft OH Carry (Right Arm)
10 SA DB Hang Sn. (Left Arm) +2
50ft OH Carry (Left Arm)
10 DB Plank Pull Through +2
Metcon
Metcon (Time)
Comp
75 OHS (95/65)
* Every break 50 Double Unders
Sport
75 OHS (75/55)
* Every break 50 Double Unders
Fitness
75 OHS (45/35)
* Every break 100 Single Unders
Deficit Snatch Deadlift (6 x 2 @ 80% 1 RM Snatch )
Stand on 2 Yellow or Blue Plates
Deficit should not exceed 2 inches.