12th State CrossFit – CrossFit
Mobility
2 Rounds
10 Lu Raise + 8 Ys + 6 Row W Press
10 Weighted Ankle Rocks
15 Tib Raises
Into:
1:30 Banded Internal/External Hip Mob.
1:30 Banded Lat Stretch
1:00 Banded Tricep Stretch (Low Anchor)
1:00 Banded Internal/External Shoulder Mob.
COMP/SPORT
Snatch
14:00 Running Clock
8:00 to Build to a Heavy Single
Rest 1:00
@9:00 Mark
E30s x 10
2 TNG Snatches
@ 70-75% of Todays Heavy
*Record Todays Heavy
*Comment TNG Weight
Fitness
Metcon (3 Rounds for weight)
E5MOM x 3
1k/800m Bike
20 Alt DB Snatch
20 Russian Twists (Over and Back is 1)
Max DB Farmers Carry Hold
Metcon
Metcon (Time)
Comp
10 Rounds
3 Snatches (135/95)
15 Wall Balls
30 Double Unders
Sport
10 Rounds
3 Snatches (115/75)
15 Wall Balls
20 Double Unders
Fitness
10 Rounds
3 Snatches
15 Wall Balls
45 Single Unders
Next Level
Sots Press (5×5)
*Build if Possible
Overhead Squat (5 x 2)
*Building to a Heavy Double
Snatch Balance (5×1)
*Building to a Heavy Single
Back Squat (4×3 @ 80%)
+ 5 Barbell Back Squat Jumps
@ 20% of 1RM
*Use a Different Barbell for Jumps