08/20/2022

American Fit Co Northwest – CrossFit

Warm-up

Warm-up (No Measure)

GENERAL WARM UP

Partner 1:

10 Meters of Each:

Knuckle Draggers

Quad Stretch

Walking Active Samson Stretch

Side to Side Lunge

High Knees

Butt Kickers

Side Shuffle out

SIde Shuffle back

Partner 2:

Row

TECHNIQUE & BUILD

DUMBBELL HANG CLEAN & JERK

10 Alternating Dumbbell Deadlifts

5 Dumbbell Strict Presses (a hand on each side of the dumbbell)

Find the hang position

3 Hang High Pulls (each arm)

[Coach: From the hang, Jump then pull]

3 Hang Cleans (each arm)

[Coach: elbow through and under supporting the front side of the dumbbell]

3 Push Press (each arm)

[Coach: Hips then arms again, Jump then punch]

3 Push Jerks (each arm)

[Coach: Redip, lock out the elbow, THEN stand]

5 Hang Clean and Jerks (each arm)

Partner Metcon

LAND AND SEA (AMRAP – Reps)

10 Rounds x AMRAP 4:

300 Meter Run

25/18 Calorie Row

Max Single Dumbbell Hang Clean & Jerks (50’s/35’s)

Rotate with partner every 4:00 window