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