American Fit Co Northwest – CrossFit Partner Workout THE DUAL DUEL (AMRAP – Reps) [TEAMS OF 3] AMRAP 30: 8 Dual Dumbbell Hang Snatch (50’s/35’s) 3 Shuttle Runs 8 Burpee Box Jump Overs (24″/20″) 3 Shuttle Runs *One Partner Works At A TimeRead More
American Fit Co Northwest – CrossFit Metcon Crossfit Games Open 20.5 (Ages 16-54) (Time) For time, partitioned any way: 40 muscle-ups 80-cal. row 120 wall-ball shots, 20/14 lb ball to 10 /9 ft. Time cap: 20 min. Warmup 2:00 Row 30 Seconds Down Dog 30 Seconds Up Dog 30 Seconds Bottom Squat Hold 30 Seconds...Read More
American Fit Co Northwest – CrossFit Recovery Flow Metcon (No Measure) 8:00 Calorie Machine 40 Hang DB Clean-and-Jerks 40 Ab Mat Sit Ups 4:00 Calorie Machine 40 Single DB Thrusters 40 Ab Mat Sit Ups 8:00 Calorie MachineRead More
American Fit Co Northwest – CrossFit Metcon HEAD OVER HEELS (2 Rounds for reps) AMRAP 5: Toes to Bar EMOM: 9 Deadlifts (155/105) Rest 2 Minutes AMRAP 5: Handstand Push-ups EMOM: 9 Deadlifts (155/105) Metcon (No Measure) 4 Sets For Quality: :30 GHD Hip Extension Hold 20 Alternating DB Plank Row (10 each) 10 Glute...Read More
American Fit Co Northwest – CrossFit Metcon WALK THE LINE (Time) 5 Rounds: 9 Chest to Bar Pull-ups 30′ Dumbbell Walking Lunge 60 Double Unders 30′ Dumbbell Walking LungeRead More
American Fit Co Northwest – CrossFit Strength Power Snatch (Build to a Heavy Single) Metcon COMPTRAIN STANDARD (AMRAP – Rounds and Reps) AMRAP 5: 10 Thrusters (95/65) 10 Bar Facing Burpees 10 Power Cleans (95/65) 10 Bar Facing Burpees 10 Hang Power Snatches (95/65) 10 Bar Facing BurpeesRead More
American Fit Co Northwest – CrossFit Partner Workout DOUBLE OR NOTHING (Time) A) Complete for time “5K Row” Relay Style B) Complete for time 12 Rounds, Each Athlete completes 4 Rounds at a time 5 Power Snatches (135/95) 50 Double Unders Time Cap: 25 Minutes TotalRead More
American Fit Co Northwest – CrossFit Metcon Crossfit Games Open 19.5 (Ages 16-54) (Time) 33-27-21-15-9 reps for time of: Thrusters 95lb/65lb Chest-to-bar pull-ups Time cap: 20 minutesRead More
American Fit Co Northwest – CrossFit Recovery Flow BEST OUT OF THREE (No Measure) 3 Rounds x AMRAP 5: 3 Box Jumps (24″/20″) 6 Dumbbell Snatches (50/35) 9 Hand Release Push-ups Rest 2 Minutes Between Rounds Accessory Work 5 Rounds for Reps: Minute 1: Max Unbroken Strict Pullups Minute 2: Max Unbroken Dumbbell Bench Press...Read More
American Fit Co Northwest – CrossFit Metcon LOST IN THE SAUCE (4 Rounds for reps) AMRAP 3: 400 Meter Row 21 Overhead Squats (115/85) Max Handstand Push-ups Rest 3 Minutes AMRAP 3: 400 Meter Row 18 Overhead Squats (115/85) Max Handstand Push-ups Rest 3 Minutes AMRAP 3: 400 Meter Row 15 Overhead Squats (115/85) Max...Read More
