American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) FOAM ROLL: Quads – 1 min each side Lats – 1 min each side Calves – 1 min each side WARMUP: 2 Rounds: 1:00 Row/Bike :30 Bar Hang 10 Air Squats 25′ Banded Monster Walk 15 Band Pull Aparts CLEAN & JERK WARMUP: (5 reps each) Jump+Shrug High Pull Power Clean Strict Press Push Press Push Jerk Power Clean and Jerk CLEAN BUILD UP: 6 sets: Set 1: 5 Power Clean and Jerks (light) Sets 2,3,4: 3 Power Clean and Jerks (moderate) Sets 5,6: 2 Power Clean and Jerks (workout weight) Metcon Metcon (AMRAP – Reps) 10 1 Minute Rounds: 20 Air Squats Max Clean and Jerks (155/105) Rest 2:00Read more

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) AMRAP 8: 200m Run 5 Ring Rows :10 Ring Row Hold 5 DB Strict Press :20 Plank Gymnastic Stamina Metcon (No Measure) 4 Rounds For Quality: 8 DB Strict Press 8 Strict Box Dips 12 Pushups Rest 2:00 Metcon Metcon (Time) 600m Run 5 Rope Climbs 600m Run 25 Chest 2 Bar Pullups 600m Run 50 Ring RowsRead more

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 3 Rounds: 1:00 Bike/Run/Row 10 Inchworms :20 Plank 10 Good Mornings 5 Down Dog Pushups Strength Deadlift (5×5) We will build to a heavy set of 5 for the deadlifts today, we will have 15 to build to a heavy set. Metcon Metcon (AMRAP – Reps) Three 5 minute rounds of: 200m Farmer’s Carry (53/35) -then as many reps as possible of: 5 Burpees 10 Kettlebell Swings (53/35) Rest 2 minutes between roundsRead more

American Fit Co Northwest – CrossFit Partner Metcon Casino Royale (AMRAP – Rounds) AMRAP 20: 20 Hang Power Cleans 20 Front Squats 20 Push Press 20 Cal Bike (95/65) Accessory Work Metcon (No Measure) 5 Rounds for Quality: 8 DB Bench Press w/ 3 second negative 8 Chin Ups w/ 3 second negative 20 Banded Tricep Press Downs 20 Banded Bicep Curls Rest 2:00Read more

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 7 Minutes for Quality: 250m Row 10 Spiderman Lunge and Reach 10 Ring Rows 10 Pass Throughs 10 PVC Overhead Squats Snatch Warmup: (1 Round with PVC, 1 Round with Barbell) SHRUG HIGH PULL MUSCLE SNATCH BEHIND THE HEAD PUSH PRESS POWER SNATCH Skill Snatch Technique On the 2:00 x 5 Rounds: 1 Hang Snatch Pull 1 Hang Snatch High Pull 1 Hang Power Snatch Percentages based off 1RM Power Snatch: Set 1: 30% Set 2: 35% Sets 3, 4, 5: 40% Metcon Muscle Memory (Time) 5 Rounds: 12 Box Jump Overs (24/20) 9 Power Snatches (95/65) 6 Burpee PullupsRead more