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
14:00 Running Clock
8:00 Build to Heavy Single
Rest 1:00
E30s x 10
1 Snatch @ 75-80% of Todays Heavy
*Record Heavy Single
*Comment Weight for E30s x 10
Fitness
Metcon (3 Rounds for reps)
E5MOM x 3
500/400m Row
25 Plate G2OH
50 Plate Hops
Max Plank Up Down on Plate
Metcon
Metcon (Time)
Comp
2 Rounds for Time
30 OHS (95/65)
30 Sit Ups
30 Burpee Box Jump Overs
Sport
2 Rounds for Time
30 OHS (75/55)
30 Sit Ups
30 Burpee Box Jump Overs
Fitness
2 Rounds for Time
30 Banded OHS
30 Sit Ups
30 Burpee Box Jump Overs
Next Level
Sots Press (5×5)
*Build if Possible
Snatch Grip Push Press (5 x 3)
*Build to Heavy Triple
Snatch Balance (5×1)
*Build to Heavy Single
Back Squat (4×4 @ 75%
)
4 sets of 4 Back Squats
After each set of Back Squats Complete
5 Barbell Squat Jumps @ 20% of 1RM
* This means you will need 2 Bars
* Squat Jump should be light enough that you can take it from the floor if needed