10/24/2022

American Fit Co Northwest – CrossFit

Warm-up

Warm-up (No Measure)

GENERAL WARM UP

0:30 Plank Shoulder Taps

0:30 Active Spiderman

0:30 Mountain Climbers

0:30 PVC Pass Through

0:30 PVC Around the World

0:30 PVC Snatch Grip Deadlift

TECHNIQUE & BUILD

EMPTY BARBELL

5 Barbell Good Mornings

5 Snatch Grip Behind the Neck Push Press

5 Snatch Grip Deadlifts

5 Hang Power Snatches

3 Pausing Snatch Grip Deadlifts (0:03 pause at mid shin, above the knee, and the pocket)

[Coach: Hips and shoulders rise at the same rate]

3 Pausing Power Snatches (0:03 pause in the catch)

[Coach: Punch up on the barbell]

Weightlifting

Snatch (EMOM 20)

Metcon

Warm-up (No Measure)

TOES TO BAR

10 Scap Retractions

5 Straight Arm Burpees

5 Kip Swings

3 Knee to Chest

3 Toes to Bar

[Coach: Push down on the bar with straight arms in the hollow position]

Metcon (AMRAP – Reps)

AMRAP 7:

Power Snatches (115/85)

On the Minute:

7 Toes to Bar