04/18/2022

American Fit Co Northwest – CrossFit

Warm-up

Warm-up (No Measure)

GENERAL WARM UP [5:00 – 8:00]

1:00 Easy Pace Row

0:30 PVC Pass Throughs

0:30 PVC Around The World (0:15 each direction)

1:00 PVC Standing Lat Stretch (0:30 each side)

TECHNIQUE & BUILD [8:00 – 28:00]

PVC

3 Snatch Grip “Drop” to Catch Position (PVC stays overhead with arms straight)

[Coach: butt back and heels down]

3 Snatch Grip “Press Under” to Catch Position (PVC starts in the back rack)

[Coach: extend hips, fast elbows, butt back and heels down]

3 Snatch Grip: “Shrug, High Pull, Drop Under” (PVC starts at the pocket)

[Coach: shrug with straight arms, high elbows, fast elbows and heels down]

3 Snatch Grip: “Deadlift, Shrug, High Pull, Drop Under” (PVC starts at mid shin)

[Coach: shoulders and hips rise at the same time shrug with straight arms, high elbows, fast elbows and heels down]

EMPTY BARBELL

3 Snatch Grip Deadlifts

[Coach: shoulders and hips rise at the same time]

3 Muscle Snatches

[Coach: shoulders and hips rise at the same time, fast hips and fast elbows]

3 Pausing Power Snatches (0:03 pause in the catch)

[Coach: stand to full extension THEN fast elbows landing with butt back and heels d

Strength

Power Snatch (Build to a Heavy Set of 3)

Metcon

LUNG ISLAND (Time)

25-20-15-10-5:

Calorie Row

Power Snatches (75/55)