CFGoodLife – CrossFit
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
Snatch (1 rep max in 25 mins )
Metcon (AMRAP – Reps)
12 min amrap
10 snatches 35/75
20 box jumps
8 snatches 55/95
16 box jumps
6 snatches 65/115
12 box jumps
4 snatches 75/135
8 box jumps
2 snatches 85/145
4 box jumps
If you finish the 4 box jumps continue to the end of the 12 minutes with max snatches at final weight
*may be power or squat snatch*