1/22/2018 - CrossFit Good Life
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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

Metcon (Weight)

E2MOM for 10 rounds

1 power snatch

1 hang snatch (power or full)

1 snatch (full)

*without dropping the bar

*start at approximately 40%

*add weight as technique allows

Metcon (AMRAP – Reps)

7 min amrap

20 double unders (3:1)

1+hspu (seated dumb bell press)