American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 7 Minutes for Quality: 8 Calorie Bike 8 Slow Burpees 8 Air Squats 8 Kettlebell Swings Skill Metcon (Weight) EMOM 8: 1 Clean and Jerk Sets 1+2: 60% Sets 3+4: 65% Sets 5+6: 70% Sets 7+8: 75% Metcon In The Air Tonight (Time) 10 Rounds: 3 Power Clean and Jerks (135/95) 6 Bar Facing Burpees 9 Kettlebell Swings (53/35)Read more

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 3 Rounds for Quality: 250m Row 10 Ring Rows 10 Good Mornings 10 PVC Overhead Squats Bergner Snatch Warmup Skill Metcon (No Measure) EMOM 5: 3-Position Power Snatch Position 1: Pockets Position 2: Knees Position 3: Floor All sets performed at 30-40% of 1RM Power Snatch Metcon I Will Survive (3 Rounds for reps) AMRAP 5: 500/400m Row Buy-In…Into Max Rounds: 30 Double Unders 5 Power Snatches (135/95) Rest 5:00 AMRAP 5: 500/400m Row Buy-In…Into Max Rounds: 30 Double Unders 10 Power Snatches (95/65) Rest 5:00 AMRAP 5: 500/400m Row Buy-In…Into Max Rounds: 30 Double Unders 15 Power Snatches (75/55)Read more

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 7 Minutes for Quality: 100m Run 10 Alternating Step Ups 5 Down Dog to Pushup 5 Slow Burpees C. STRENGTH / GYMNASTICS Metcon (No Measure) 5 Rounds Not For Time: 5 Strict HSPUs or DB Press 5 Strict Ring or Box Dips 5 Pushups Metcon Single Tasking (AMRAP – Rounds and Reps) AMRAP 18: 10 Lateral Burpees Over Dumbbell 10 Dumbbell Box Step Ups (24″/20″) 10-20-30-40-50…. Single Dumbbell Hang Clean and Jerks (50/35) ….Continue to add 10 reps to the dumbbell hang clean and jerks each round.Read more

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 3 Rounds for Quality: 1:00 Bike 8 Ring Rows 8 Front Squats 25′ Barbell Overhead Carry Strength Tempo Front Squat On the 2:00 x 5: 3 Tempo Front Squats Tempo: 3s Down, 3s Hold, 1s Stand-Looking to build some raw strength in the front squat today with slow and controlled reps. -Tempos and pauses take out the “bounce”athletes tend to use coming out of the bottom of regular squats and really puts the focus on properly using every muscle group in the legs and flutes. -Start at 60% of your 1RM Front Squat and work up to a moderate set of 3. Metcon Metcon (AMRAP – Reps) AMRAP 12: 15 Pullups 12/9 Calorie Bike 9 Thrusters (95/65)Read more

American Fit Co Northwest – CrossFit Partner Metcon Metcon (Time) 240 Wallballs 240 Calorie Row *Partition Reps as needed Bodyweight Pump Metcon (No Measure) 4 Supersets: 15 Banded Strict Pullups 15 Banded Strict Ring Dips -Rest 2:00- 4 Supersets: 15 Ring Rows 15 Push upsRead more