12th State CrossFit – CrossFit
Mobility
2 Rounds
10 Ts + 8 Ys + 6 Row W Press
10 Banded Pass Throughs in Bottom of Squat
Into:
1:30 Lat Stretch on Rig
2:00 Double Chest Stretch
1:00 Scorpion Stretch
1:00 Sleeper Stretch
COMP/SPORT
Snatch
EMOM 12
1 Snatch
70, 75, 80, 85,
75, 80, 85, 90
80, 85, 90, 90+
Fitness
Metcon (AMRAP – Reps)
E3MOM x 4
1000m/900m Bike
R1 & R3 Max Renegade Rows
R2 & R4 Max Backwards Seal Walk *25ft = 1 rep*
Metcon
Metcon (AMRAP – Reps)
Comp
EMOM 12:
1. 6 Power Snatch @60% 1RM Snatch
2. 4 – 6 Ring MU
3. 15/12 Calorie Machine
Sport
EMOM 12:
1. 6 Power Snatch @50% 1RM Snatch
2. 4 – 6 Ring Muscle Up Transitions or 6 Bar Muscle Ups
3. 12/10 Cal Machine
Fitness
EMOM 12:
1. 6 Power Snatch
2. Pull Up Practice
3. 10/8 Calorie Machine
*Comment Barbell Weight
Next Level
Sots Press
*Build in Weight if Possible
1 Snatch Balance + 1 OHS (Weight)
5 Sets Building to a Heavy Complex