8/3/18 - CrossFit Good Life
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8/3/18

CFGoodLife – CrossFit

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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

Metcon (Time)

100 double unders

50 wall balls 20/14

20 power snatches 135/95

50 wall balls 20/14

100 double unders