6/9/18 - CrossFit Good Life
770-731-0296 mashchalkup@gmail.com

6/9/18

CFGoodLife – CrossFit

View Public Whiteboard

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 (Time)

In teams of 2 in you go I go format

2 rounds

20 snatches 135/95

24 burpees over bar

then 2 rounds

20 snatches 95/65

24 burpees over bar