WOD - CrossFit – Mon, Oct 17

12th State CrossFit – CrossFit

Mobility

2 Rounds

10 Plate Windmills

10 Plate Halos

20 Plate Ankle Rocks

Into:

1:30 Internal Banded Shoulder Mob.

1:30 Banded Lat Stretch

1:30 Internal/External Hip Mob.

1:30 Banded Samson Stretch

COMP/SPORT

Clean and Jerk (Waves)

E90s x 10

75, 80, 85

80, 85, 90

85, 90, 95, 95+

Fitness

Metcon (AMRAP – Rounds)

AMRAP 12:

1k/800m Bike

80 Single Unders

40 Sit Ups

20 MB Cleans

Metcon

Metcon (AMRAP – Reps)

Comp

12 Min Running Clock

0 – 2

30/24 Cal Row + Max Cluster (165/115)

Rest 1 Minute

3 – 6

45/36 Cal Row + Max Cluster

Rest 2 Minutes

8 – 12

60/48 Cal Row + Max Cluster

Sport

12 Min Running Clock

0 – 2

24/20 Cal Row + Max Cluster (135/95)

Rest 1 Minute

3 – 6

36/30 Cal Row + Max Cluster

Rest 2 Minutes

8 – 12

48/40 Cal Row + Max Cluster

Fitness

12 Min Running Clock

0 – 2

20/16 Cal Row + Max Cluster

Rest 1 Minute

3 – 6

30/24 Cal Row + Max Cluster

Rest 2 Minutes

8 – 12

40/32 Cal Row + Max Cluster

Next Level

Pull Gymnastics (AMRAP – Reps)

Max Set of Pull Gymnastics

*Choose One Exercise For Max Set

1) Pull Ups Butterfly or Kipping

2) Bar Muscle Ups

3) Ring Muscle Ups

Rest 5 Minutes

Complete 50 – 60% of Max for 4┬áSets of Quality

* Rest as needed Between Sets