CFGoodLife – CrossFit
Warm-up (No Measure)
5 mins cardio of choice then
3 Rounds, not for time of:
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
Snatch (EMOM for 30 mins )
Please pick a weight that still allows you to have ideal form, we are not looking for a 1 rep max, we are looking for clean lifts each time.
Beginners should perform a hang power snatch or hang squat snatch, please ask for the advice of a coach.