American Fit Co Northwest – CrossFit Warm-up 3 Rounds: 1:00 Bike 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Press 5 Front Squats 5 Deadlifts Strength Build to opening weight for Push Press 5 @ 30% 5 @ 40% 3 @ 50% 3 @ 60% 1 @ 70% 1 @ 80% Push Press (On the 2:00 x 6 Sets: 3 Reps @ 80% 8 Reps @ 60% 3 Reps @ 80% 8 Reps @ 60% 3 Reps @ 80% 8 Reps @ 60%) Strength Build to opening weight for Back Squats 5 @ 30% 5 @ 40% 3 @ 50% 3 @ 60% Back Squat (On the 2:30 x 6 Sets: 7 Reps @ 65% 5 Reps @ 68% 3 Reps @ 70% 7 Reps @ 68% 5 Reps @ 70% 3 Reps @ 73%) Accessory Work 3 Rounds: 10 Wide Grip Strict Pullups Max Set DB...Read more

American Fit Co Northwest – CrossFit Warm-up AMRAP 7: 1:00 Row 5 Good Mornings 5 Elbow Roatations 5 Strict Press 5 RDLs Clean Warmup: 5 Shrugs 5 High Pulls 5 Muscle Cleans 5 Power Cleans Strength Power Clean (Build to a Heavy Single) we will have 15:00 to find 1RM Metcon DONNY (Time) 21-15-9-9-15-21: Deadlifts (225/155) Burpees20:00 CAPRead more

American Fit Co Northwest – CrossFit Warm-up 3 Rounds: 1:00 Bike 5/5 Lunge and Reach 10 PVC Good Mornings 10 PVC Pass Thru’s 10 Situps Strength For Time: 90 Ab Mat Situps 30′ Back Rack Lunge 30′ Front Rack Lunge 30′ Overhead Lunge Barbell – (95/65) Metcon BIKE WARMUP: 3 Rounds: 1:00 Easy :30 Moderate The WATT Brothers (Calories) 8 Rounds: 3:00 on 0:30 rest *Score is average WATTS across all 8 roundsRead more

American Fit Co Northwest – CrossFit Bench Press (On the 2:00 x 6 Sets: 3 Bench Press @ 78%) Metcon (No Measure) On the 3:00 x 5 Sets: 15 Close Grip Bench :30 Top of Ring Hold 45 Banded Press Downs Metcon (No Measure) Teams of 4: Relay Style AMRAP 12: 5 Burpees over Bar 7 Calorie BIkeRead more

American Fit Co Northwest – CrossFit Warm-up 500m Row 3 Rounds: 5 Pullups 10 Pushups 15 Air Squats 3 Rounds: :15 Hollow Holds :15 Superman Holds 10 Scap Pullups 5 Kip Swings Kip Control Drill 3×3 Toes to Bar Clean & Jerk Warmup (1 Set @ Hips/Knees/Mid Shin) 5 Shrugs 5 High Pulls 5 Muscle Cleans 5 Power Cleans 5 Dip & Hold Push Jerks 3 Empty Barbell Clean & Jerks 3 Knees to Chest 3 Light Clean and Jerks 3 Toes to Above Hips 3 Clean and Jerks (workout weight) 3 Toes to Bar Metcon CrossFit Games Open 13.4 (AMRAP – Reps) Complete AMRAP in 7 minutes of: 3 Clean and Jerk #135/95 3 Toes-To-Bar 6 Clean and Jerk 6 Toes-To-Bar 9 Clean and Jerk 9 Toes-To-Bar 12 Clean and Jerk 12 Toes-To-Bar 15 Clean and Jerk 15 Toes-To-Bar 18 Clean and Jerk 18 Toes-To-Bar 21 Clean and Jerk...Read more