WOD - CrossFit – Wed, Nov 16

12th State CrossFit – CrossFit

Mobility

2 Rounds

10 Lu Raises + 8 Ys + 6 Row W Press

10 Band Pull Aparts

20 Back Ext. Over Foam Roller

Into:

1:30 Banded Internal Shoulder Mob.

1:30 Banded Lat Stretch

1:00 Sleeper Stretch

Accumulate 1:00 in bottom of OH Squat w/ 10lb Plate

COMP/SPORT

Snatch

Snatch

8 Minutes to Build to Heavy Single

Rest 1 Min

@ 9 Min Mark

E30s x 10

3 TNG Snatch @ 65-70% of Todays Heavy

*Record Heavy Single

*Comment TNG Weight

Fitness

Metcon (3 Rounds for reps)

E5MOMx3

500/400m Row

15 Barbell or Band OHS

15 Plate Russian Sit Ups

Max Reverse Lunges

* Stand On Your Plate for a Deficit

Metcon

Metcon (Time)

Comp

For Time:

30 – 20 – 10

Box Jump Over

KB Snatch (Alt by 5s)

Into

20 – 10 – 5

Cal Machine

Double KB Snatch

C. KB – 55/35s

Sport

For Time:

30 – 20 – 10

Box Jump Over

KB Snatch (Alt by 5s)

Into

20 – 10 – 5

Cal Machine

Double KB Snatch

S. KB – 45/25

DB – 40/25

Fitness

For Time:

30 – 20 – 10

Box Step Over

KB Snatch (Alt by 5s)

Into

20 – 10 – 5

Cal Machine

Double KB Snatch

Weight of Choice

KB or DB

Next Level

Sots Press

5×5

*Build if Possible

Snatch Balance

5 x 1

*Build to Heavy Single

Back Squat

6 x 2 @ 85%

+ 5 Barbell Squat Jumps @ 20% of 1RM

*Use Two Barbells

*Same Weight Across