CrossFit – Fri, Mar 24
American Fit Co Northwest – CrossFit
Warmup
Every 2:00 x 4 Rounds:
:45 Machine
R1 – :45 Spiderman and Lunge|
R2 – :45 Pushup to Down Dog
R3 – :45 Cossack Squats
R4 – :45 Jump Squats
PVC WARMUP (STANCE,GRIP,POSITION)
10 Pass Throughs
10 Good Mornings
5 Down and Up (SPEED THRU MIDDLE)
5 Elbows High and Outside ( BAR CLOSE)
5 Muscle Snatch (STRONG TURNOVER)
5 Snatch Land (2”/4”/6”) (FOOTWORK)
5 Snatch Drop (FOOTWORK)
5 Snatch Grip Push Press (LOCKOUT)
5 Heaving Snatch Balance (FAST PUNCHOUT)
5 Drop Snatch (SPEED UNDER BAR)
5 Snatch Balance (FOOT AND HAND SPEED)
3 High Hang Snatch
3 Low Hang Snatch
○ EMPTY BAR WARMUP (STANCE,GRIP,POSITION)
5 Down and Up (SPEED THRU MIDDLE)
5 Elbows High and Outside ( BAR CLOSE)
5 Muscle Snatch (STRONG TURNOVER)
5 Snatch Land (2”/4”/6”) (FOOTWORK)
5 Snatch Drop (FOOTWORK)
5 Snatch Grip Push Press (LOCKOUT)
5 Heaving Snatch Balance (FAST PUNCHOUT)
5 Drop Snatch (SPEED UNDER BAR)
5 Snatch Balance (FOOT AND HAND SPEED)
3 High Hang Snatch
3 Low Hang Snatch
○ Begin building to opening weight
Strength
Hang Snatch (3,3,3,2,2,2,1,1,1)
One Set Every 2:00
Finisher
Max Calories in 4:00 w/ Partner