CFGoodLife – CrossFit
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
then
3 position snatch x 5 sets
High hang squat snatch
Hang squat snatch
Squat Snatch
then
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