American Fit Co Northwest – CrossFit

Warm-up

Warm-up (No Measure)

GENERAL WARM UP [5:00 – 7:00]

PVC

0:30 PVC Pass Throughs

0:30 PVC Around The World (0:15 change directions)

0:30 Standing PVC Lat Stretch (0:15 switch top hand)

5 Pausing Overhead Squats (0:03 pause in the bottom)

5 Overhead Squats

TECHNIQUE & BUILD

EMPTY BARBELL

5 Good Mornings

5 Behind The Head Snatch Grip Push Presses

5 Snatch Grip Overhead Quarter Squats

5 Snatch Grip Deadlifts

[Focus: jump with arms straight THEN fast punch up on the bar]

1 Snatch from The Pocket (high hang)

1 Snatch from Above The Knee

1 Snatch from Mid Shin

Directly into. . .

[Focus: always punching up on the bar with straight arms]

1 Pausing Overhead Squat (0:05 pause in the bottom)

1 Overhead Squat

Skill

Metcon (Weight)

On the Minute x 8 Sets:

1 Snatch + 1 Overhead Squat

Metcon

Jerry (Time)

For Time:

1-Mile Run

2k Row

1-Mile Run
In honor of Sgt Major Jerry Dwayne Patton, 40, died on 15 October 2008 preparing for deployment to Afghanistan.
To learn more about Jerry click here