04/14/2021

American Fit Co Northwest – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds for Quality:

250m Row

10 Ring Rows

10 Good Mornings

10 PVC Overhead Squats

Bergner Snatch Warmup

Skill

Metcon (No Measure)

EMOM 5:

3-Position Power Snatch

Position 1: Pockets

Position 2: Knees

Position 3: Floor

All sets performed at 30-40% of 1RM Power Snatch

Metcon

I Will Survive (3 Rounds for reps)

AMRAP 5:

500/400m Row Buy-In…Into Max Rounds:

30 Double Unders

5 Power Snatches (135/95)

Rest 5:00

AMRAP 5:

500/400m Row Buy-In…Into Max Rounds:

30 Double Unders

10 Power Snatches (95/65)

Rest 5:00

AMRAP 5:

500/400m Row Buy-In…Into Max Rounds:

30 Double Unders

15 Power Snatches (75/55)