12th State CrossFit – CrossFit
Mobility
2 Rounds
10 Lu Raises + 8 Ys w/ Pause + 6 Row W Press
10 Plate Windmills
Into:
1:00 Banded Rhomboid Stretch
1:00 Banded Lat Stretch
1:00 Banded Tricep Stretch
1:00 Banded Frog Stretch
COMP/SPORT
Snatch (E90s x 10)
Snatch Waves
65, 70, 75,
70, 75, 80,
75, 80, 85, 85 +
Fitness
Metcon (4 Rounds for reps)
E3MOM x 4 Alt
1. 500/400m Row + Max KB Snatch
R1: Right Arm R2: Left Arm
2. 500/400m Row + Max Hollow Rocks
Metcon
Metcon (AMRAP – Reps)
Comp
EMOM 12:
1) 17/15 Bike
2) 4 Squat Snatch (165/115)
Sport
EMOM 12:
1) 15/12 Bike
2) 4 Squat Snatch (135/85)
Fitness
EMOM 12:
1) 12/10 Bike
2) 4 Power Snatch + OHS
Next Level
Try to do the 24 minutes of building to heavies prior to class if possible.
Snatch Grip Push Press
8 Minutes to Build to a Heavy Triple
Overhead Squat
8 Minutes to Build to a Heavy Double
Snatch Balance
8 Minutes to Build to a Heavy Single
Metcon (AMRAP – Reps)
EMOM 16 Alt.
1) 15/12 Cal Machine
2) Pick One –
7-10 SHSPU
8-12 HSPU
8-12 Dips
30-50 ft HSW