02/12/2021

American Fit Co Northwest – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds for Quality:

:30 Bike

:30 Down Dog to Pushup

:30 Alternating Lunge

:30 Ring Rows

:30 Situps

Skill

Burgener Warm-up (No Measure)

BURGENER WARM-UP:

1. Down and “Finish”

2. Elbows High and Outside

3. Muscle Snatch

4. Snatch Lands at 2″, 4″, 6″

5. Snatch Drops

SKILL TRANSFER EXERCISES:

1. Snatch Push Press

2. Overhead Squat

3. Heaving Snatch Balance

4. Snatch Balance without a dip

5. Snatch Balance with a dip

Metcon

One Too Many (AMRAP – Reps)

AMRAP 12:

50 Double Unders

10 Power Snatches (95/65)

21 Toes to Bar

50 Double Unders

10 Power Snatches (95/65)

15 Chest to Bar Pullups

50 Double Unders

10 Power Snatches (95/65)

9 Bar Muscle Ups

Strength

Power Snatch (Build to Heavy)

At the 12:00 mark we will keep the clock running and you will have 8:00 (until 20:00) to build to a heavy power snatch for the day