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...Read more

American Fit Co Northwest – CrossFit Recovery Flow AMRAP 30: 20 Lunge Steps (50/35) 10 Calorie Machine 20 DB Snatches (50/35) 10 Calorie Machine 20 Ring Rows 10 Calorie Machine 20 Crossovers 10 Calorie MachineRead more

American Fit Co Northwest – CrossFit Back Squat (2 Back Squat 4 Back Squat 6 Back Squat 8 Back Squat 10 Back Squat *These will be ascending reps AND ascending weight.) Habanero (No Measure) AMRAP 12 Minutes 1-3-5-7-9…. Power Cleans (115/80) Front Squats (115/80) Lateral Burpee Over BarRead more

American Fit Co Northwest – CrossFit Accessory Work 12 minute EMOM minute 1: 8 Seated Dumbbell Presses 50/35 minute 2: 8 Ring Push Ups [more parallel your stomach is to the ground, the more difficult] minute 3: Max Unbroken Pushups Jalapeno (Time) 40/32 Calorie Assault Bike 20 Handstand Push Ups 400m Run 30/24 Calorie Assault Bike 15 Handstand Push ups 300m Run 20/16 Calorie Assault Bike 10 Handstand Push ups 200m Run 10/8 Calorie Assault Bike 5 Handstand Push ups 100m RunRead more

American Fit Co Northwest – CrossFit Ghost Pepper (Time) 3 Rounds: 8 Power Snatches (135/95) 16 Pullups 24 Wallballs Accessory Work 3 sets: 5 Strict Pullups 10 Double DB Bent Over Row Max Bent Over Barbell Row – Underhand Grip -rest 2:00 between sets-Read more