12th State CrossFit – CrossFit
Mobility
2 Rounds
10 Lu Raises + 8 Ys + 6 Row W Press
10 Arm Circles w/ 5lb Plate (Forward& Back)
Into:
1:00 Banded Tricep Stretch (Low Anchor)
1:00 Banded Rhomboid Stretch (Eye Anchor)
:30 Dead Hang From Rig
1:00 Lizard Stretch
1:00 Childs Pose
COMP/SPORT
Snatch
Snatch – 14 Min Running Clock
8 Minutes to Build to Heavy Single
Rest 1 Min
@ 9 Min Mark
EMOM 5
5 TNG Snatch @ – 65 – 70% of Todays Heavy
*Comment TnG Weight
Fitness
Metcon (AMRAP – Reps)
E5MOM x 3
500/400 m Row
10 DB Snatch RA
10 OH Walking Lunges RA
10 DB Snatches LA
10 OH Walking Lunges LA
Max Hollow Rocks
Metcon
Metcon (Time)
Comp
2020 AG Qualifer 2
4 Rounds
15 C2B Pull Ups
10 OHS
R1 (95/65)
R2 (135/85)
R3 (165/115)
R4 (205/145)
Sport
2020 AG Qualifer 2
4 Rounds
15 Pull Ups
10 OHS
R1 (75/55)
R2 (95/65)
R3 (115/75)
R4 (145/100)
Fitness
2020 AG Qualifer 2
4 Rounds
15 Ring Rows
10 OHS
or Front Squats
Next Level
Sots Press (5 x 5 Building)
Sn. Grip Push Press + Snatch Balance + OHS (Weight)
5 x 1 + 1 + 1
*Build to a heavy
Back Squat (4 x 2 @ 95%)
+ 5 Barbell Back Squat Jumps
@ 20% of 1RM BS
*Use a Different Barbell