12/12/2017 - CrossFit Good Life
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12/12/2017

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

Power Snatch (1 rep max )

In 20 minutes

Metcon (AMRAP – Reps)

12 min amrap

25 pull ups

50 cal row

100 overhead squats 45/35

50 box jumps 24/20

25 pull ups