08/16/2022

American Fit Co Northwest – CrossFit

Warm-up

Warm-up (No Measure)

GENERAL WARM UP

:30 Row

:30 Active Samson

:30 Knuckle draggers

:30 Row

:30Hollow Hold

:30 Push-Up to Down Dog

:30 Squat Hold

TECHNIQUE & BUILD

BACK SQUATS

with an empty barbell

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press

5 Front Squats

5 RDLs

5 Pause Back Squats

Build to starting weight

Strength

Back Squat (5×2)

Metcon

Warm-up (No Measure)

5 Snatch Grip Behind the Neck Jerks

5 Snatch Grip Stiff Legged Deadlifts

3 Power Snatches, from the pockets

[Coach: Keep the bar close]

3 Power Snatches from above the knee

[Coach: Pull the bar into the pockets, get tall then pull]

3 Power Snatches from Mid-Shin

[Coach: Setup, take a second to pull bar into body, get a big chest look up and then go]

Get workout weight on the bar

RANDY AND KAREN SITTING IN A TREE (Time)

75 Power Snatches (75/55)

150 Wall Balls (20/14)

*Partition as needed

*18:00 Time Cap