American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 2 Rounds: 500m Bike Erg 10-8-6-4-2 Air Squat 5-4-3-2-1 Burpee Clean & Jerk (10:00) 5 Barbell Deadlifts (Assess for stable midline, hips and shoulders rise together) 5 Deadlift + Shrug (Assess for hips, knees and ankles at full extension) 5 Muscle Cleans (Assess for full extension and fast elbows) 5 Power Cleans (Assess for full extension before partial squat receiving position) 5 Strict Press (Assess for bar path close to face) 5 Dip & Hold (Assess for vertical torso in dip) 5 Push Press (Assess for hip/knee extension before press) 5 Push Jerk (Assess for full extension before partial squat catch) 5 Clean & Jerks (Assess for full movement without faults) Strength Metcon (Weight) Deadlift: A) Dead Stop Deadlifts 4×3 @ 70% B) Touch and Go Deadlifts 4×3 @ 75% Metcon GWEN AND WHERE? (Time) 1000m Bike 15 Unbroken Clean...Read more

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) AMRAP 5: 21 Jumping Jacks 18 Mountain Climbers 15 Air Squats 12 Sit Ups 9 Push Ups Banded Hip Warmup Squat Warmup: 5 @ 30% 5 @ 40% 5 @ 50% 5 @ 60% 5 @ 70% Strength Metcon (Weight) Back Squats 6 Sets: 8-8-6-6-4-4 All Sets are based off 5RM Back Squat: Sets 1-2: @ 80% Sets 3-4: @ 85% Sets 5-6: @ 90% Metcon GOING DOWN SWINGING (Time) 10-9-8-7-6-5-4-3-2-1 Thrusters (75/55) Toes to Bar Lateral Barbell BurpeesRead more

American Fit Co Northwest – CrossFit Hero Wod LUMBERJACK 20 (Time) 20 Deadlifts (275/185) 400 meter Run 20 Kettlebell Swings (70/53) 400 meter Run 20 Overhead Squats (115/75) 400 meter Run 20 Burpees 400 meter Run 20 Chest-to-Bar Pull-Ups 400 meter Run 20 Box Jumps (24/20) 400 meter Run 20 Dumbbell Squat Cleans (50/35) 400 meter RunRead more

American Fit Co Northwest – CrossFit Metcon Metcon (AMRAP – Rounds) AMRAP 20: 3 Bar Muscle Ups 10 Single DB Hang Clean and Jerks (50/35) 15 Wallballs (20/14) *Partners switch every movement Accessory Work Metcon (No Measure) 4 Rounds for Quality: 12 Ring Rows 10 Single Arm DB Rows 8 Barbell Curls 6 Strict PullupsRead more

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 3 Rounds: 200m Run 10 Light KB Swings 5 Pushups 10 Pass Throughs 10 Good Morning Snatch Warmup: 2 Rounds: 5 Snatch Grip Deadlifts 5 Snatch Pulls 5 Snatch High Pulls 5 Muscle Snatches 5 Behind the Head Snatch Grip Push Press 5 Power Snatches Metcon RUNDY (Time) 5 Rounds: 400m Run 15 Hang Power Snatches (45/35) 6 Handstand PushupsRead more