12th State CrossFit – CrossFit
Mobility
2 Rounds
:30 AMRAP Tib Raise
10 Face Pulls
10 Scapular Push Ups
Into:
1:00 Banded Lat Stretch
1:00 Banded Internal Shoulder Mob
1:00 Sleeper Stretch
1:00 Foam Roll Lats
COMP/SPORT
Snatch
Snatch
EMOM 12
1 Snatch
65, 70, 75, 80
70, 75, 80, 85
75, 80, 85, 90
Fitness
Metcon (Weight)
E3MOM x 4
500m/400m Row
Max DB Snatches Right Arm Round 1
Max DB Snatches Left Arm Round 3
Max Burpee Over DB Rounds 2 & 4
Metcon
Metcon (AMRAP – Reps)
Comp
EMOM 12
1. 64 Double Unders
2. 8 OHS @ 65% of 1RM Snatch
3. 8 Bar Muscle Ups
Sport
EMOM 12
1. 40 Double Unders
2. 8 OHS@ 55% of 1 RM Snatch
3. 5 Bar Muscle Ups or 10 – 15 C2B Pull Ups
Fitness
EMOM 12
1. 80 Single Unders
2. 8 OHS with Bar or Band
3. 10-15 Pull Up Scales
Next Level
Sots Press
5×5
*Build If Possible
1 Snatch Grip Push Press + 1 Snatch Balance + 1 OHS (Weight)
5 x 3
Build to Heavy Complex