9/7/18 - CrossFit Good Life
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CFGoodLife – CrossFit

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Warm-up (No Measure)

3 rds

Length of the rig broad jumps

10 air squats

10 each X,T, Y

10 Pvc pass through on Med ball

10 ground to overhead with 15/10 plate

Snatch Positioning

15 min EMOM, complete all 5 sets of each movement before moving on.

Tempo Snatch Deadlift x 5 sets

5 secs to knee

5 secs to full stand

5 secs to knee

5 secs to floor


3 position snatch x 5 sets

High hang squat snatch

Hang squat snatch

Squat Snatch


Tempo Overhead Squats 5-2-5 x 5 sets

5 sec down to squat

2 sec pause in bottom

5 sec return to full stand

Use the same weight on all movements on all sets, pvc or empty barbell are encouraged and very useful.

Score is the lowest weight you use for all of the movements .

Metcon (Time)

21 Power Snatches 75/55

42 Push Ups

15 Power Snatches

30 Push Ups

9 Power Snatches

18 Push Ups