American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 3 Rounds for Quality: 250m Row 10 Down Dog to Pushups 30′ Medball Lunges 10 Box Step Ups Strength Back Squat (10-8-6-4-2) Percentages based off 1RM Back Squat: Set 1 – 10 Reps @ 55% Set 2 – 8 Reps @ 65% Set 3 – 6 Reps @ 75% Set 4 – 4 Reps @ 83% Set 5 – 2 Reps @ 90% Metcon Bootleg (AMRAP – Reps) AMRAP 15: 21 Wallballs (20/14) 18 Dumbbell Snatches (50/35) 15 Toes to Bar 12 Box Jump Overs (24″/20)Read more

American Fit Co Northwest – CrossFit Partner Metcon Fortitude (AMRAP – Rounds) EMOM 30: Min 1 – 15/12 Calorie Row Min 2 – 15 Burpees Accessory Work Metcon (No Measure) 3×10 Strict Pull-up 3×25 Banded Row 100 Banded CurlsRead more

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 3 Rounds for Quality: :30 Bike :30 Down Dog to Pushup :30 Alternating Lunge :30 Ring Rows :30 Situps Skill Burgener Warm-up (No Measure) BURGENER WARM-UP: 1. Down and “Finish” 2. Elbows High and Outside 3. Muscle Snatch 4. Snatch Lands at 2″, 4″, 6″ 5. Snatch Drops SKILL TRANSFER EXERCISES: 1. Snatch Push Press 2. Overhead Squat 3. Heaving Snatch Balance 4. Snatch Balance without a dip 5. Snatch Balance with a dip Metcon One Too Many (AMRAP – Reps) AMRAP 12: 50 Double Unders 10 Power Snatches (95/65) 21 Toes to Bar 50 Double Unders 10 Power Snatches (95/65) 15 Chest to Bar Pullups 50 Double Unders 10 Power Snatches (95/65) 9 Bar Muscle Ups Strength Power Snatch (Build to Heavy) At the 12:00 mark we will keep the clock running and you will have 8:00 (until 20:00)...Read more

American Fit Co Northwest – CrossFit Mobility Mobility Warm Up (No Measure) Upper Body 1. Puppy Pose: 1 min. 2. Shoulder to Floor: 1 min. 3. Wrist Stretches: 1 Min. Lower Body 1. Couch Stretch: 2 min. each side 2. Pigeon Pose: 2 min. each side 3. Butterfly: 90 sec. 4. Pike: 1 min. 5. Straddle: 1 min. 6. Kneeling Split: 1 min. Recovery Workout Metcon (No Measure) EMOM 20: Min 1 – Recovery Bike/Row/Ski Min 2 – :30 Side Plank (each side) Min 3 – 10 Barbell Curls + 10 Strict Press Min 4 – :45 Sandbag Bear HugRead more

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 4 Rounds for Quality: 10 Spiderman Lunge and Reach 250m Row :30 Plank 10 Air Squats 10 Good Mornings Strength Deadlift (1 Rep Max) We will be spending 15:00 finding a 1RM on our deadlift. Lets take our time building up to our heavy reps today. A good build up on our percentages today would be as follows: 5@ 50% 3@ 60% 2@ 70% 1@ 80% 1@ 85% 1@ 90% 1@ 100% 1@ 110% Metcon Juke Box (Time) 5 Rounds: 15 Deadlifts (135/95) 12 Box Jump Overs 9 Front Squats (135/95)Read more