10/13/2017 - CrossFit Good Life
770-731-0296 mashchalkup@gmail.com


CFGoodLife – CrossFit

Warm-up 1 (No Measure)

300 meter run

10 ring rows

15 pvc pass throughs

10 easy push ups

Banded hamstring and hip flexor stretch

Snatch Warm Up (No Measure)

15 Air Squats (Hold the last 3 at the Bottom)

Banded Adductor and Glute Stretch

Pigeon Pose

10 Wall Taps (down and up equals 1)

The Burgener Warm-Up

1. Down and Up

2. Elbows High and Outside

3. Muscle Snatch (Upright torso, no bend in the legs)

4. Snatch Land 2in,4in,6 in (6 inches should be at parallel)

5. Snatch Drop (also know as snatch balance, no dip)

6. Hang Snatch

*Complete first round with PVC, then second round with BB

*perform each movement 3 times per round

Graveyard Games “Bar Fight” (Time)

In teams of 2


Power Snatch 95/65 (75/55)

Pulls Ups (jumping pull ups)


Thrusters 95/65 (75/55)

Toes to Bar (hanging knee raises)


Overhead Squat 95/65 (75/55)

Chest to Bar Pull Ups (jumping chest to bar)

13 min time cap