WOD Archives - CrossFit Good Life
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8/22/2017

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 (2×3@60% with a 3 sec pause at the bottom ) Every 2 minutes Snatch (2×3@65% with a 3 sec pause at bottom ) Every 2 minutes Snatch Accessory (5 reps ) 1 snatch pull (elbows high and outside), 1 power snatch, 1 squat snatch @ 65% 1 rep every 90 seconds for 5...

8/21/2017

CFGoodLife – CrossFit Metcon (Time) 800 meter run 100 double unders (2:1) 25 hspu 400 meter run 100 double unders (2:1) 25 hspu 800 meter...

8/18/2017

CFGoodLife – CrossFit Warm-up (No Measure) Length of rig High knees Butt Kickers Knee pulls Ankle pulls Side to side lunge Toe touches 30 sec hamstring stretch each side 30 sec calf stretch each side 10 box step ups 1-100 meter run 60% 1-100 meter run 70% 1-100 run 80% Metcon (AMRAP – Reps) 9 rounds Every 90 seconds Run 200 meters Max box jumps Rest 1 minute between rounds *only count box...

8/17/2017

CFGoodLife – CrossFit C&J warm up (No Measure) 500 meter row 10 pvc pass throughs 10 pvc around the worlds 10 pvc shoulder opener 30 sec handstand hold 10 kipping swings 10 air squats Sampson stretch Couch stretch Warrior Pose With a barbell 2 times through 5 clean deadlifts 5 hang power cleans 5 front squats 5 hang squat cleans 5 push press 5 back rack good mornings 5 back rack jumps Split Jerk (5 reps @ 75%) Clean and Jerk (3X3@75%) Clean and Jerk...

8/16/2017

CFGoodLife – CrossFit Warm-up (No Measure) The length of the rig….. High knees 10 sit ups Butt kickers 10 hand release push ups Toe touches 30 sec pec strech each side Warrior lunge 30 sec lat stretch each side 30 sec tree pose on rig 10 kipping swings Metcon (AMRAP – Reps) 5 min amrap 50 burpees Max toes to bar *only score toes to bar Rest 5 minutes 5 minute amrap 50 hand release push ups Max pull ups *only score pull ups Rest 5 minutes 5 min amrap 25 ring dips Max cals on bike or...

8/15/2017

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 Split Jerk 10 minute skill building session, we are not hitting a 1 rep. Front Squat (3X5@80%) Gymnastics Supplement (No...