12th State CrossFit – CrossFit
Mobility
2 Rounds
10 Hip Airplanes
10 Ts + 8 Ys + 6 Row W Press
Into:
1:30 Banded Tricep Stretch(Low Anchor)
1:30 Banded Rhomboid Stretch
1:30 Banded Samson Stretch
1:30 Banded Internal/External Hip Mob.
COMP/SPORT
Snatch
Snatch – 14 Min Running Clock
8 Minutes to Build to Heavy Single
Rest 1 Min
@ 9 Min Mark
EMOM 5
6 TNG Snatch @ 60-65% of Todays Heavy
*Record Heavy Single
*Comment TnG Weight
Fitness
Metcon (AMRAP – Reps)
E5MOM x 3
1k/800 Bike
20 Box Step Ups
40 DB Hang Snatches
Max Russian Twists
Metcon
Metcon (AMRAP – Rounds and Reps)
Comp
AMRAP 12
1 Squat Snatch (185/135)
2 OHS
3 Ring Muscle Ups
4 Bar Facing Burpees
Sport
AMRAP 12
1 Squat Snatch (135/95)
2 OHS
3 Bar Muscle Ups or 3 C2B Pull Ups
4 Bar Facing Burpees
Fitness
AMRAP 12
1 Power Snatch
2 OHS
3 Jumping Pull Ups
4 Bar Facing Burpees
Next Level
Sots Press (5 x 5)
*Building if Possible
Snatch Grip Push Press + Snatch Balance + OHS (Weight)
5 x 1 + 1 + 1
*Build to a Heavy Complex
Back Squat
1 x 4 @ 75%
1 x 4 @ 80%
1 x 2 @ 85%
1 x 2 @ 90%
1 x 1 @ 95%
1 x 1 @ 95+ %