04/02/2021

American Fit Co Northwest – CrossFit

Warm-up

Warm-up (No Measure)

7 Minutes for Quality:

250m Row

10 Spiderman Lunge and Reach

10 Ring Rows

10 Pass Throughs

10 PVC Overhead Squats

Snatch Warmup: (1 Round with PVC, 1 Round with Barbell)

SHRUG

HIGH PULL

MUSCLE SNATCH

BEHIND THE HEAD PUSH PRESS

POWER SNATCH

Skill

Snatch Technique

On the 2:00 x 5 Rounds:

1 Hang Snatch Pull

1 Hang Snatch High Pull

1 Hang Power Snatch

Percentages based off 1RM Power Snatch:

Set 1: 30%

Set 2: 35%

Sets 3, 4, 5: 40%

Metcon

Muscle Memory (Time)

5 Rounds:

12 Box Jump Overs (24/20)

9 Power Snatches (95/65)

6 Burpee Pullups