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
Snatch (3-3-3-3-3)
E2MOM lift 65% of 1 rep max, maintain the same weight over all 5 sets
Metcon (Time)
For time
30 snatches 135/95
30 strict HSPU
*scale is strict ab mat assisted HSPU
10 minute time cap