01/03/2022

American Fit Co Northwest – CrossFit

Warm-up

Warm-up (No Measure)

GENERAL WARM UP [5:00 – 8:00]

0:30 Active Spiderman

0:30 Push Up to Downdog

0:30 Child’s Pose (hands L, R, C)

0:30 PVC Pass Throughs

0:30 PVC Around The World (0:15 clockwise, 0:15 counterclockwise)

0:30 PVC Snatch Grip Deadlifts

TECHNIQUE & BUILD [8:00 – 12:00]

PVC

3 Pausing Power Snatch Complexes (0:03 pause in each catch position)

[Coach]

-High Hang: hips extend and fast punch

-Hang: stand to full extension, hips extend, and fast punch

-Power: bend the PVC over the shins, stand to full extension, hips extend, and fast punch

EMPTY BARBELL

5 Good Mornings

5 Elbow Rotations

3 Behind The Head Snatch Grip Push Jerks

[Coach: be intentional- fast elbows, land solid in a quarter squat]

5 Snatch Grip Deadlifts

3 Pausing Power Snatch Complexes (0:03 pause in each catch position)

[Coach] -High Hang: shoulders back, hips extend, fast punch -Hang: shoulders over the bar, hips extend, fast punch -Power: bend the PVC over the shins, shoulders over the bar, hips extend, fast punch

Strength

Metcon (Weight)

Build to A Heavy Power Snatch Complex

1 High Hang Power Snatch

1 Hang Power Snatch (above the knee)

1 Power Snatch (floor)
15:00 cap

Metcon

RED HANDED (AMRAP – Reps)

AMRAP 9:

3 Hang Power Snatches (75/55)

3 Burpee Pull-ups

6 Hang Power Snatches (75/55)

6 Burpee Pull-ups

9 Hang Power Snatches (75/55)

9 Burpee Pull-ups

…

[Add 3 Reps Per Round]