09/07/2022

American Fit Co Northwest – CrossFit

GENERAL WARM UP

2 Rounds:

2:00 Bike

5 Strict Pullups/Ring Rows

0:30 PVC Pass Throughs

0:30 PVC Good Mornings

10 Empty Bar Seated Strict Press

TECHNIQUE & BUILD

SNATCH

with a PVC

5 PVC Snatch Grip Deadlifts

[Coach: Shoulders set back, keep PVC close]

5 PVC Snatch Grip High Pulls

[Coach: Hips Extend then arms pull, Elbows high and outside]

5 PVC Hang Power Snatches

[Coach: Pull, turnover, punch]

with an empty barbell

5 Snatch Grip Deadlifts

[Coach: Shoulders set back, keep PVC close]

5 Snatch Grip High Pulls

[Coach: Hips Extend then arms pull, Elbows high and outside]

5 Hang Power Snatches

[Coach: Pull, turnover, punch]

5 Power Snatches

[Coach: When cycling hit the same positions on the way down as on the way up]

get workout weight on the bar [3:00]

[0:00 – 2:00]

1,000/800 Meter Bike Erg

Max Snatches

Rest 1 Minute

[3:00 – 6:00]

1,500/1,200 Meter Bike Erg

Max Snatches

Rest 2 Minutes

[8:00 – 12:00]

2,000/1,500 Meter Bike Erg

Max Snatches

Rest 2 Minutes

[14:00 – 17:00]

1,500 Meter Bike Erg

Max Snatches

Rest 1 Minute

[18:00 – 20:00]

1,000 Meter Bike Erg

Max Snatches

Barbell: (135/95)