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 (2×3@60% with a 3 sec pause at the bottom )
Every 2 minutes
Snatch (2×3@65% with a 3 sec pause at bottom )
Every 2 minutes
Snatch Accessory (5 reps )
1 snatch pull (elbows high and outside), 1 power snatch, 1 squat snatch @ 65%
1 rep every 90 seconds for 5 minutes.