06/08/2022

American Fit Co Northwest – CrossFit

Warm-up

Warm-up (No Measure)

GENERAL WARM UP

1:00 Easy Bike

0:30 Push-Up to Down Dog

TECHNIQUE & BUILD

Empty Barbell

5 Good Mornings

5 Elbow Rotations

5 Back Squats

5 Snatch Grip Behind the Neck Strict Presses

5 Snatch Grip Stiff Legged Deadlifts

BIKE

0:30 Easy

0:30 Fast

0:30 Easy

POWER SNATCH

5 ‘Touch and Go’ Power Snatches

[Coach: Hit same positions on the way down as the way up, mid-shin to pockets to overhead then overhead to pockets to mid-shin]

BIKE

0:30 Easy

0:30 Fast

0:30 Easy

PRACTICE ROUND

500/400 Meter Bike

8 Overhead Squats

8 Snatches

3 x 1/4 Depth Overhead Squats

[Coach: Check elbows straight]

3 x 1/2 Depth Overhead Squats

[Coach: Chest stays upright]

5 Full Depth Overhead Squats

[Coach: Bar stays over mid foot while overhead]

Strength

Overhead Squat (5×5)

Metcon

RACE TO RANDY (Time)

Every 4 Minutes Until 75 Reps:

1,000/800 Meter Bike

15 Overhead Squats (75/55)

Max Power Snatches (75/55)

MAX OF 5 TOTAL ROUNDS