by Ashley | Aug 31, 2017 | WOD
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 (2×2 at 85%) E2MOM Snatch (2×1@90%) Every 90 seconds Snatch Accessory (5X1@115% ) 2 snatch deadlifts+snatch pull from hang...
by Ashley | Aug 30, 2017 | WOD
CFGoodLife – CrossFit Warm-up (No Measure) 300 M Run 10 Air Squats 10 Step Ups 10 PVC pass throughs Wall Hip Stretch Couch Stretch Handstand Hold Metcon (Time) 5 Rds 15 Wall Balls 12 Box Jump Overs 9 HSPUScale Wall Balls to Squats to a box if needed, step ups for box jumps and seated DB Presses for...
by Ashley | Aug 29, 2017 | WOD
CFGoodLife – CrossFit Warm-up for squats (No Measure) 300 meter run 15 Air Squats 15 Leg Kicks (forward and side) Sampson (both sides) Pigeon (both sides) 2 mins banded hamstring and hip flexor stretch 2 mins banded shoulder stretch Front Squat (3X1 at 90% (Every 90 sec)) Metcon (Time) 10-1 Burpees Pull...
by Ashley | Aug 28, 2017 | WOD
CFGoodLife – CrossFit Warm-up (No Measure) 10 Easy Push Ups 10 Scorpions 10 Glute Bridges with Strait Arms (Stretching Shoulders) 30 Sec Calve Stretch each side Metcon (AMRAP – Rounds and Reps) 30 Min AMRAP 30 Doubles 20 Push Ups 10 Cal/200M Row/Bike/...
by Ashley | Aug 27, 2017 | WOD
CFGoodLife – CrossFit C&J warm up (No Measure) 10 pvc pass throughs 10 pvc around the worlds 30 sec pvc shoulder opener 10 air squats Warrior Pose Couch stretch 30 sec handstand hold 10 kipping swings With a barbell 2 times through 5 clean deadlifts 5 muscle cleans 5 Frankenstein squats 5 hang squat cleans 5 push press 5 back rack good mornings Clean and Jerk (2X2@85% ) every 90 seconds Clean and Jerk (2×1 at 90% ) every 90 seconds Clean and Jerk Accessory (4X1 @ 80% 2 Clean Pulls+1 clean ) E2MOM for 4 Rds Metcon (No Measure) Tabata Hollow Hold Overhead Plate Hold 35/15 RX+ Toes to Bar Handstand Hold *Try to achieve same number every round for Toes to...
