American Fit Co Northwest – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds:

200m Run

30 Jump Rope

50′ Single DB Carry

-then-

5 Good Morning

5 Back Squats

5 Elbow Rotations

5 Strict Press

5 Front Squats

5 Romanian Deadlifts

Strength

Pausing Clean Deadlifts (Weight)

Pausing Clean Deadlifts

5×1

2s Pause Off Floor

2s Pause Knees

2s Pause Mid Thigh

2s Pause Standing

2s Pause Mid Thigh

2s Pause Knees

2s Pause Off Floor
– Looking to build strength in our pull through position holds today.

– These are 5 single deadlift reps with a total of 7 pauses on the way up and on the way down.

-Since this is our clean grip deadlift, let’s be sure we have a double overhand grip on the barbell.

All Percentages are based off a 1RM Clean and Jerk:

Set 1 – 70%

Set 2 – 75%

Sets 3,4,5 – 80%

Metcon

Handle With Care (AMRAP – Reps)

AMRAP 10:

30 Double Unders

10 Deadlifts (135/95)

30 Double Unders

10 Hang Power Cleans (135/95)

30 Double Unders

10 Push Jerks (135/95)