12th State CrossFit – CrossFit
Mobility
2 Rounds
15 KB Pull Overs(On Bench)
10 Plate Windmills
15 Tib Raises
Into:
1:00 Hip 90-90s
1:00 Weighted Butterfly Stretch
1:30 Banded Lat Stretch
1:30 Banded Internal Shoulder Mob.
COMP/SPORT
Clean and Jerk (Max Out Day)
Fitness
Metcon (AMRAP – Rounds and Reps)
AMRAP 12
20/15 Cal Row
12 2 Arm KB Squat Clean
* Use 1 KB
12 Turkish Sit Up (6 Each arm)
12 HR Push Ups
Metcon
Run and Jerk Retest (AMRAP – Reps)
Comp
12 Min Running Clock
0 – 2
400 m Run + Max Jerks @ 205/145
Rest 1 Minute
3 – 6
600m Run + Max Jerks @ 205/145
Rest 2 Minutes
8 – 12
800m Run + Max Jerks @ 205/145
Sport
12 Min Running Clock
0 – 2
300 m Run + Max Jerks @ 155/105
Rest 1 Minute
3 – 6
400m Run + Max Jerks @ 155/105
Rest 2 Minutes
8 – 12
600m Run + Max Jerks @ 155/105
Fitness
12 Min Running Clock
0 – 2
300 m Run + Max Jerks
Rest 1 Minute
3 – 6
400m Run + Max Jerks
Rest 2 Minutes
8 – 12
600m Run + Max Jerks
* Weight of Choice
*Compare to Sept. 12th