CFGoodLife – CrossFit
Snatch Warm Up (No Measure)
15 Air Squats (Hold the last 3 at the Bottom)
Banded Adductor and Glute Stretch
Banded 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
Metcon (AMRAP – Reps)
25 min AMRAP
42 GHDS
21 Overhead Squats 135/95
7 Rope Climbs
30 GHDS
15 Overhead Squats
5 Rope Climbs
18 GHDS
9 Overhead Squats
3 Rope Climbs
Metcon (AMRAP – Reps)
25 min AMRAP
Scaled
42 Abmat Sit-ups
21 Overhead Squats 95/65
21 Pull Ups
30 Abmat Sit-Ups
15 Overhead Squats
15 Pull Ups
18 Abmat Sit-Ups
9 Overhead Squats
9 Pull Ups