CFGoodLife – CrossFit
Snatch Warm Up (No Measure)
15 Air Squats (Hold the last 3 at the Bottom)
Banded Adductor and Glute Stretch
Branded Shoulder Stretch
Pigeon Pose
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
Power Snatch (4 X 4 @ 65&)
*GOAL is FORM- this is not a touch and go. Aim to make every rep the same.
* Volume with FORM establishes base for higher intensities. Any deviation will result in lowering weight- no excuses.
Metcon (Time)
3 Rds
20 KBS (50/35)
10 Box Jump Overs (24/20)