American Fit Co Northwest – CrossFit Gymnastics: Bar Muscle Ups (Checkmark) **Week 1 (Part 2): Bar Muscle Ups** Level 1: Part A: Perform 3 sets of 5 strict pull-up negatives on low rings with a 4-second lowering on each rep. 1 minute rest between sets. -into Part B: 12min EMOM: Min 1: 8 Bent Over Barbell Rows Min 2: Max Band Assisted Chin over Bar Hold with 30 second cap (You may also perform chest to bar hold if 30 seconds is attainable) Min 3: 8-12 Straight Arm Banded Lat Pull-Downs Min 4: Rest minute Level 2: Part A. Jump to Hollow + Tight Arch + Feet Rise + Hip Extension with Straight Arms; accumulate 10-15 reps -into- Part B: 12 min EMOM: Min 1: 2 Jump to Hollow + Tight Arch + Hip Extension with Straight Arms Min 2: Rest minute Min 3: 1 Complex of 3 Position Box...Read more

American Fit Co Northwest – CrossFit Power Snatch CYCLING (SNATCH) Every 1:00 (10:00) 3 Touch-and-Go Power Snatch @ RPE 6 Bobsleigh (7 Rounds for time) 7 sets 7 Box Jumps (30/24) 14 Kettlebell Swings (53/35) 28 Double Unders -rest 1:00 between sets- (Scored by Time on Each Set)Read more

American Fit Co Northwest – CrossFit Back Squat Every 2:00 x 4 sets 3 Back Squats @70% Alpine Skiing (AMRAP – Reps) 12:00 AMRAP 10-20-30-40-50… Air Squats 5-10-15-20-25… Single Arm Devil Press (50/35) (Scored by Total Reps)Read more

American Fit Co Northwest – CrossFit Workout Option 1 Warm Up (No Measure) Movement Prep/Activation: 2 Rounds 1:00 Machine 10 Walking Lunge Steps 10 Banded Clam Shells 6 Alternating Dumbbell Hang Clean and Jerk (light) Workout Prep: 2 sets 5 Wall Balls 4 Alternating DB Clean & Jerks (light, build in weight) -rest :45- Banana Split (Time) FREEDOM (RX): 50 Wall Balls (20/14) 50 Alternating Hang Dumbbell Clean and Jerk (50/35) 50 Wall Balls (20/14) (Scored by Time) (KG conv: 9/6 WB, 22.5/15 DB) INDEPENDENCE (Intermediate): 40 Wall Balls (20/14) 50 Alternating Hang Dumbbell Clean and Jerk (35/25) 40 Wall Balls (20/14) (KG conv: 9/6 WB, 15/10 DB) LIBERTY (Beginner): 25 Wall Ball Thrusters (light) 25 Alternating Hang Dumbbell Clean and Jerk (light) 25 Wall Ball Thrusters (light) Workout Option 2 Recovery Workout (Checkmark) 45 Minutes at Zone 2 Pace 2000m Row 100m Reverse Sled Drag (moderate load, dig through...Read more

American Fit Co Northwest – CrossFit The Cherry on my Sundae (Time) RX: Teams of 2 Partner 1: 600/500m Row Partner 2: 36/30/24 Calorie Bike 75 Strict Pull Ups Partner 2: 600/500m Row Partner 1: 36/30/24 Calorie Bike 150 Push Up Partner 1: 600/500m Row Partner 2: 36/30/24 Calorie Bike 300 Air Squat Partner 2: 600/500m Row Partner 1: 36/30/24 Calorie Bike (Scored by Time) Metcon (Checkmark) EMOM 9: 1: Max Sandbag Cleans (teams 2: 30 second Plank Hold 3: WalkRead more