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 To Build to Heavy Single
Rest 1 Min
@9:00 Mark
EMOM 5
4 TnG Snatch @ 70-75% of Todays Heavy
*Record Todays Heavy
*Comment TnG Weight
Fitness
Metcon (AMRAP – Reps)
E5MOM x 3
1k/800m Bike
12 Double DB Snatch
12 Double DB Step Ups
Max DB Plank Pull Through
Metcon
Metcon (Time)
Comp
27 – 21 – 15 – 9
Hang Snatch (95/65)
Box Jump Overs (24/20)
Sport
27 – 21 – 15 – 9
Hang Snatch (75/55)
Box Jump Overs (24/20)
Fitness
27 – 21 – 15 – 9
Hang Snatch
Box Step Overs (20 All)
*Weight of Choice
Next Level
Sots Press (5 x 5)
*Climbing if Possible
Snatch Grip Push Press + OHS (Weight)
5×2+1
*Build to a Heavy Complex
Back Squat
5 x 2 @90%
+ 5 Barbell Squat Jumps @ 20% of 1RM
*Use 2 Barbells