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
Hang Power Snatch (EMOM for 30 minutes )
Pick your load, you may increase over the sets. This is a chance to work technique, we are not looking for a 1 rep max although you will only record your heaviest lift.