06/18/2022

American Fit Co Northwest – CrossFit

Warm-up

Warm-up (No Measure)

10 Meters of Each:

Knuckle Draggers

Alternating Quad Stretch

Side to Side Lunge

Walk on Heels

Walk on Toes

High Knees

Butt Kickers

High Skips

200 Meter Jog

POWER CLEAN

[Today’s Focus will be on the receiving position in the Power Clean]

Empty Barbell

5 Good Mornings

5 Elbow Rotations

5 Back Squats

5 Stiff Legged Deadlifts

5 Muscle Cleans

[Coach: Pull the bar to the shoulders]

5 High Hang Power Cleans

[Coach: Drop and Meet the bar]

5 Hang Power Cleans, Pausing in catch position

[Coach: Hips back, elbows through]

5 Full Power Cleans

5 Cleans at light Weight

5 Cleans at Moderate/Workout Weight

Partner Metcon

POWER IN NUMBERS (PRIDE WOD) (Time)

120 Hang Power Cleans

60 Burpees Over Bar

30 “Locked Arm” Sit Ups