WOD - CrossFit – Wed, Feb 1

12th State CrossFit – CrossFit

Mobility

2 Rounds

10 Plate Windmills

5 Non-Hand Supported Hip Airplanes

Into:

1:00 Shoulder Sink Stretch

1:00 Forearm Smash w/ BB

1:00 Sleeper Stretch

1:30 Frog Stretch

1:30 Childs Pose

COMP/SPORT

Power Snatch

Snatch

E90s x 8

Round 1 and 2: 4 Power Snatches @ 60%

Round 3 and 4: 3 Power Snatches @ 65%

Round 5 and 6: 2 Power Snatches @ 70%

Round 7 and 8: 1 Power Snatch @ 75%

Fitness

Metcon (AMRAP – Reps)

E3MOM x 4

10 Slam Balls

60 ft Seal Walk (30 Forward/30 Backward)

10 Slam Balls

Max Cal Machine

Metcon (Time)

Comp

6 Rounds for Time

6 Power Snatch (135/95)

12 T2B

36 DU

Sport

6 Rounds for Time

6 Power Snatch (95/65)

12 T2B

36 DU

Fitness

6 Rounds for Time

6 Power Snatch

12 Hanging Knee Raises

60 Single Unders