American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 5 Minutes for Quality: :30 Bike :20 Plank :20 Hollow Hold 5 Down Dog to Pushups Accessory Work Metcon (No Measure) 4 Sets for Quality: :20 Ring Support Hold :20 Deadhang Hold :20 Superman Hold Strength Metcon (Weight) Build to a Moderate: 5 Kneeling Single Dumbbell Strict Press Metcon Metcon (Time) 21-15-9 Chest to Bar Pullups Push Jerks (135/95) Calorie RowRead more

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 2 Rounds: 200m Run 10 Empty Barbell Back Squats 10 Good Mornings 25′ Walking Lunge 5 Down Dog to Pushup BACK SQUAT PREP Warm-Up Sets: 5 @ 40% 5 @ 60% 2 @ 70% 2 @ 75% 1-2 @ 80% First 5RM Attempt @ 80% Strength Back Squat (5RM) – Aiming to find a baseline in which we will build upon throughout this cycle. – A good place to shoot for is around 80% of your current 1RM back squat – Record your heaviest set of 5 Metcon Deviled Leggs (AMRAP – Rounds and Reps) AMRAP 15: 25′ Single DB Lunge 25 Wallballs (20/14) 25′ Single DB Lunge 10 Single Arm Devil’s Press Dumbbell (50/35)Read more

American Fit Co Northwest – CrossFit Metcon (Time) 20 Rounds: 200m Run/500m Bike 3 Strict Pullups 6 PushupsRead more

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