CrossFit – Wed, Feb 15

American Fit Co Northwest – CrossFit

Warmup

AMRAP 8:

1:00 Machine

10 Inchworm w/Push Up

10 Alt. Leg V-Up

10 Hanging Scap Retractions

5 Kip to Swing

5 Spiderman Step Lunge and Reach(each side)

CLEAN

Down and up – “SPEED THROUGH THE MIDDLE”

Elbows high and outside – “BAR CLOSE”

Muscle Clean– “STRONG TURNOVER”

Clean land – “FOOT WORK”

JERK

Dip Hold– “ELBOWS”

Dip Drive– “UPRIGHTTORSO”

Dip Drive Fast– “POP BAR”

Dip, Drive, Punch– “AGGRESSIVE”

Metcon

WAR OF 1812 (AMRAP – Rounds and Reps)

AMRAP 18:

12 Hang Clean and Jerks (95/65)

12 LateralBurpees over Bar

12 Toes to Bar