CFGoodLife – CrossFit
Warm-up (No Measure)
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
Skill Transfer
5 PVC Behind the Back Push Press
5 PVC OHS
With a Barbell
3 Sets of…
1 Tall Snatch ( NO DIP)
1 Snatch Balance (NO DIP)
3 SOTS Press
Snatch DL-High Hang Snatch
EMOM for 10 mins perform 1 snatch deadlift followed by a high hang snatch *this is to be caught in the squat, new members catch in the power position. You may add weight over the sets.
Metcon (Time)
5 rounds for time
5 power snatches 135/95
10 pull ups