Clinch Valley CrossFit – Burgener Strength – CVCF
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Warm-up
Warm-up (No Measure)
1. Crossover Symmetry or Banded 7’s
2. Mayhem Hip Halo Activation
3. Barbell Prep:
– Burgener snatch warm-up
– Snatch skill transfer exercises
– 3x High Hang Snatch + 3x Hang Snatch + 3x Snatch
** full details in coach notes **
Strength
Heel Elevated Pressing Snatch Balance + Heel Elevated Sotts Press (3×6)
3 Heel Elevated Pressing Snatch Balance + 3 Heel Elevated Sotts Press @ 5.5/10 RPE
3 Heel Elevated Pressing Snatch Balance + 3 Heel Elevated Sotts Press @ 5.5/10 RPE
3 Heel Elevated Pressing Snatch Balance + 3 Heel Elevated Sotts Press @ 5.5/10 RPE
Snatch Deadlift to Mid Thigh + Power Snatch + Snatch Deadlift to Mid Thigh + Snatch (5 sets)
1 Snatch Deadlift to Mid Thigh + 1 Power Snatch + 1 Snatch Deadlift to Mid Thigh + 1 Snatch @ 6/10 RPE
1 Snatch Deadlift to Mid Thigh + 1 Power Snatch + 1 Snatch Deadlift to Mid Thigh + 1 Snatch @ 6/10 RPE
1 Snatch Deadlift to Mid Thigh + 1 Power Snatch + 1 Snatch Deadlift to Mid Thigh + 1 Snatch @ 7/10 RPE
1 Snatch Deadlift to Mid Thigh + 1 Power Snatch + 1 Snatch Deadlift to Mid Thigh + 1 Snatch @ 7/10 RPE
1 Snatch Deadlift to Mid Thigh + 1 Power Snatch + 1 Snatch Deadlift to Mid Thigh + 1 Snatch @ 7.5/10 RPE
Snatch Pull (5×3)
3 Snatch Pull @ 85% 1 RM Snatch
3 Snatch Pull @ 90% 1 RM Snatch
3 Snatch Pull @ 90% 1 RM Snatch
3 Snatch Pull @ 95% 1 RM Snatch
3 Snatch Pull @ 95% 1 RM Snatch
Acccessory
Metcon (Checkmark)
3 Sets
10 Dumbbell Flys
10 Skull Crushers
10 Wide Grip Barbell Bicep Curls