by Ashley | Sep 18, 2017 | WOD
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 (2X2@90%) Snatch (2X1@95%) Snatch Balance (3X2@92%) Metcon (Time) 5 rounds 200 meter sprint 1 minute rest between...
by Ashley | Sep 17, 2017 | WOD
CFGoodLife – CrossFit Warm-up for squats (No Measure) 300 meter run 15 Air Squats 15 Leg Kicks (forward and side) Sampson (both sides) Pigeon (both sides) 2 mins banded hamstring and hip flexor stretch 2 mins banded shoulder stretch Front Squat (4×1@95%) Metcon (Time) 21-15-9 Wall Balls 20/14 Box Jumps 24/20 Sit ups RX+ Wall Balls 25/20 Box Jumps 28/24...
by Ashley | Sep 15, 2017 | WOD
CFGoodLife – CrossFit Metcon (Time) 25 min amrap In teams of 3 50 cal row/40 cal bike 50 power cleans 95/65 50 pull ups 50 cal row/40 cal bike 50 power cleans 135/95 50 toes to bar 50 cal row/40 cal bike 50 power cleans 155/115 50 pull ups 50 cal row/40 cal bike 50 power cleans 185/135 50 toes to...
by Ashley | Sep 14, 2017 | WOD
CFGoodLife – CrossFit Warm-up (No Measure) 500 M Row 2 Rds 1 min Calve Stretch 10 Banded Pull Aparts 10 Bear Hugs with Band 10 Bench Press BB only Bench Press (5×5@75%) Metcon (AMRAP – Rounds and Reps) 20 min amrap Walking Lunges the Length of the rig 5 Burpees at each end * YOU CAN INCLUDE TODAYS BURPEES IN YOUR BURPEE...
by Ashley | Sep 13, 2017 | WOD
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 (2X3@65% with 3 sec pause at bottom ) Snatch (2X3@70% with a 3 sec pause at bottom ) Snatch Accessory with OHS 1 power snatch + 1 squat snatch + 3 OHS...
