12th State CrossFit – CrossFit
Mobility
2 Rounds
10 Lu Raises + 8 Ts + 6 Row W Press
15 T-Spine Ext. Over Foam Roller
Into:
1:00 Trap Smash w/ Barbell or Ball
1:00 Foam Roll Lat
1:00 Sleeper Stretch
1:00 Cobra
2:00 Childs Pose
COMP/SPORT
Snatch Complex
Snatch
E90s x 10 Alt
1. 3 Snatch Pulls from Floor + Low Hang Snatch
2. 1 Yo-Yo Snatch
*Add Weight after Yo-Yo Snatch
Fitness
Metcon (Weight)
E3MOM x 4
1000m/900m Bike
Max Devils Press Rounds 1/3
Max Handstand Hold (KB OH Walk as Scale) Rounds 2/4
Metcon
Metcon (AMRAP – Reps)
Comp
EMOM 12
1. 12 DB Squat Snatch
2. 12 – 18 C2B
3. 200m Run
Sport
EMOM 12
1. 12 DB Squat Snatch
2. 10 -15 C2B
3. 200m Run
Fitness
EMOM 12
1. 12 DB Squat Snatch or Power Snatch
2. 10 – 15 Jumping C2B or Pull Ups
3. 200m Run
Next Level
Sots Press
5 x 5
*Build if Possible
Snatch Balance
5 x 1
*Build to Heavy Single