Clinch Valley CrossFit – Burgener Strength – CVCF
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 **
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Strength
Heel Elevated Snatch Grip Sotts Press + Sotts Press
3 Heel Elevated Sotts Press + 3 Sotts Press @ 5/10 RPE
3 Heel Elevated Sotts Press + 3 Sotts Press @ 5/10 RPE
3 Heel Elevated Sotts Press + 3 Sotts Press @ 5/10 RPE
Both Sotts Press are done in Snatch grip.
Snatch Pull + Power Snatch
2 Snatch Pull + 2 Power Snatch @ 5.5/10 RPE
2 Snatch Pull + 2 Power Snatch @ 6/10 RPE
1 Snatch Pull + 1 Power Snatch @ 6.5/10 RPE
1 Snatch Pull + 1 Power Snatch @ 7/10 RPE
1 Snatch Pull + 1 Power Snatch @ 7/10 RPE
Snatch Pull (3×3)
3 Snatch Pulls @ 85% 1 RM Snatch
3 Snatch Pulls @ 85% 1 RM Snatch
3 Snatch Pulls @ 85% 1 RM Snatch