09/08/2021

American Fit Co Northwest – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds:

500m Bike Erg

10-8-6-4-2

Air Squat

5-4-3-2-1

Burpee

Clean & Jerk (10:00)

5 Barbell Deadlifts (Assess for stable midline, hips and shoulders rise together)

5 Deadlift + Shrug (Assess for hips, knees and ankles at full extension)

5 Muscle Cleans (Assess for full extension and fast elbows)

5 Power Cleans (Assess for full extension before partial squat receiving position)

5 Strict Press (Assess for bar path close to face)

5 Dip & Hold (Assess for vertical torso in dip)

5 Push Press (Assess for hip/knee extension before press)

5 Push Jerk (Assess for full extension before partial squat catch)

5 Clean & Jerks (Assess for full movement without faults)

Strength

Metcon (Weight)

Deadlift:

A) Dead Stop Deadlifts

4×3 @ 70%

B) Touch and Go Deadlifts

4×3 @ 75%

Metcon

GWEN AND WHERE? (Time)

1000m Bike

15 Unbroken Clean and Jerks

1000m Bike

12 Unbroken Clean and Jerks

1000m Bike

9 Unbroken Clean and Jerks

1000m Bike

Every Break on the Clean and Jerks 200m Penalty Run

Barbell: 115/85