CFGoodLife – CrossFit
Warm-up (No Measure)
2 Rounds
4 Minutes of Jogging, Biking, or Rowing (increase pace each minute)
10 Wall facing squats
1 x Burgener Warm Up with empty bar (45/35)
The “Burgener” Warm up consists of the following:
3-5 reps of down & up
3-5 reps of dip, shrug, elbows high & outside
3-5 reps of muscle snatch
3-5 reps of snatch land
3-5 reps of snatch drop
3-5 reps of hang power snatch
Deadlift (Heavy Single )
Goal should be FORM not weight
Metcon (Time)
RX
For time:
30 Deadlifts, 275/185 lbs
20 Front Squats, 185/135 lbs
10 Squat Snatches, 135/95 lbs
Metcon (Time)
Scaled
For time:
30 Deadlifts, 185/135 lbs
20 Front Squats, 135/95 lbs
10 Squat Snatches, 95/65 lbs