9/14/2017 - CrossFit Good Life
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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 (2X3@65% with 3 sec pause at bottom )

Snatch (2X3@70% with a 3 sec pause at bottom )

Snatch Accessory with OHS

1 power snatch + 1 squat snatch + 3 OHS @65%