09/07/2022
American Fit Co Northwest – CrossFit
Warm-up
Warm-up (No Measure)
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]
Metcon
FUN & GAMES (AMRAP – Reps)
[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)