5/9/18 - CrossFit Good Life
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CFGoodLife – CrossFit

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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.