05/20/2022

American Fit Co Northwest – CrossFit

Warm-up

Warm-up (No Measure)

GENERAL WARM UP [5:00 – 8:00]

PVC

0:30 PVC Pass Throughs

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

0:30 Active Spiderman

0:30 Alternating Side Lunge

0:30 Slow Air Squats

0:30 PVC Tempo Overhead Squats (0:05 on the way down)

TECHNIQUE & BUILD [8:00 – 28:00]

EMPTY BARBELL

0:15 Slow Good Mornings

0:15 Back Squats

0:15 Behind The Head Snatch Grip Push Press

0:15 Snatch Grip Deadlifts

0:15 Muscle Snatches

[Focus: keeping the bar close and fast elbows punching up on the bar]

1 Power Snatch from The High Hang

1 Power Snatch from The Hang

1 Power Snatch from The Shin

3 Overhead Squats

[Focus: continue to punch up on the bar throughout the whole squat]

Skill

Snatch Complex (3 Power Snatch + 3 OHS)

5 Sets on the 3:00:

3-Position Power Snatch

-Hips

-Knee

-Floor

3 Overhead Squats

Metcon

OVERWHELMED (Time)

1-2-3-4-5-6-7-8-9-10

Burpees Box Jumps (24/20)

10-9-8-7-6-5-4-3-2-1

Overhead Squat (115/85)