05/06/2022

American Fit Co Northwest – CrossFit

Warm-up

Warm-up (No Measure)

GENERAL WARM UP [5:00 – 10:00]

0:30 Mountain Climbers

0:30 Inchworm to Push-up

0:30 Alternating Lying Chest Opener Stretch

0:30 High Plank Shoulder Taps

0:30 Active Spiderman

0:30 Push-up to Downdog

0:30 Frog Hops

0:30 Active Samson

0:30 Alternating Quad Stretch

TECHNIQUE & BUILD

EMPTY BARBELL

5 Good Mornings

5 Elbow Rotations

5 Back Squats

5 Behind The Head Snatch Grip Presses

5 Snatch Grip Deadlifts

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

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

[Coach: full hip extension THEN pulling under the bar to catch position]

3 Snatches from The High Hang (pocket)

3 Snatches from The Hang (above the knee)

3 Snatches from The Floor (mid shin)

LIGHTWEIGHT

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

MODERATE WEIGHT

5 Snatches

HEAVY WEIGHT

5 Snatches

Metcon

LESS & LESS (Time)

3 Rounds:

10 Snatches (75/55)

12 Bar-Facing Burpees

Directly Into…

2 Rounds:

10 Snatches (95/65)

12 Bar-Facing Burpees