12/06/2021

American Fit Co Northwest – CrossFit

Warm-up

Warm-up (No Measure)

GENERAL WARM UP

PVC

0:20 PVC Pass Throughs

0:20 PVC Around The World (clockwise)

0:20 PVC Around The World (counterclockwise)

0:30 PVC Standing Lat Stretch

0:20 Inchworm to Push Up

0:20 Active Spiderman

0:20 Active Samson

0:30 Child’s Pose

TECHNIQUE & BUILD

EMPTY BARBELL

5 Snatch Grip Deadlifts

[Coach: hips and shoulders rise at the same time]

3 Snatches from The Pocket

[Coach: get tall (shoulders behind the bar)]

3 Snatches from Above The Knee

[Coach: get tall (shoulders behind the bar)]

3 Power Snatches

[Coach: get tall (shoulders behind the bar)]

Strength

Power Snatch (Build to Heavy)

Metcon

SCARFACE (Time)

2 Rounds:

8 Power Snatches (155/105)

8 Bar-Facing Burpees

2 Rounds:

8 Power Snatches (135/95)

8 Bar-Facing Burpees

2 Rounds:

8 Power Snatches (115/85)

8 Bar-Facing Burpees