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