CrossFit – Fri, Mar 17
American Fit Co Northwest – CrossFit
Warmup
Line Drills
Jump Rope Warm Up
DB Snatch/Lunge Review
3 DB Deadlifts
3/3 DB Lunges (DB at side)
3 DB High Pulls
3/3 DB Lunges (DB in Front Rack)
3 DB Push Press
3/3 DB Lunge (DB Overhead)
3 sets (Building in Weight)
5 Dumbbell Snatch (one arm)
5 Dumbbell Walking Lunges (one arm)
5 Dumbbell Snatch (other arm)
5 Dumbbell Walking Lunges (other arm)
5-10 crossovers
1 set (at workout pace):
4 Dumbbell Snatch (one arm) (70/50)
4 Dumbbell Walking Lunges (one arm) (70/50)
4 Dumbbell Snatch (other arm) (70/50)
4 Dumbbell Walking Lunges (other arm) (70/50)
16 crossovers
Metcon
Quarterfinal 23.2 (AMRAP – Rounds and Reps)
AMRAP 12:
8 Dumbbell Snatches, arm 1
8 Overhead Walking-Lunge Steps, arm 1
8 Dumbbell Snatches, arm 2
8 Overhead Walking-Lunge Steps, arm 2
40 Crossovers
DBs – (70/50)
Accessory Work
3 Rounds:
5 Barbell Strict Press
5/5 Split Squats
10 Lateral DB Raises
10 Russian KB Swings