Clinch Valley CrossFit – Burgener Strength – CVCF
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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
Muscle Snatch + Pressing Snatch Balance + Snatch Power Lands (2”,4”,6”) (3 sets @ 5.5/10 RPE)
3 Muscle Snatch + 1 Pressing Snatch Balance + 3 Snatch Power Lands (2”,4”,6”) @ 5.5/10 RPE
3 Muscle Snatch + 1 Pressing Snatch Balance + 3 Snatch Power Lands(2”,4”,6”) @ 5.5/10 RPE
3 Muscle Snatch + 1 Pressing Snatch Balance + 3 Snatch Power Lands (2”,4”,6”) @ 5.5/10 RPE
Pause Power Snatch to Parallel (Pause for 1 second in the receive) + Overhead Squat + Snatch (5 sets)
1 Pause Power Snatch to Parallel (Pause for 1 second in the receive) + 1 Overhead Squat + 1 Snatch @ 6.5/10 RPE
1 Pause Power Snatch to Parallel (Pause for 1 second in the receive) + 1 Overhead Squat + 1 Snatch @ 7/10 RPE
1 Pause Power Snatch to Parallel (Pause for 1 second in the receive) + 1 Overhead Squat + 1 Snatch @ 7.5/10 RPE
1 Pause Power Snatch to Parallel (Pause for 1 second in the receive) + 1 Overhead Squat + 1 Snatch @ 8/10 RPE
1 Pause Power Snatch to Parallel (Pause for 1 second in the receive) + 1 Overhead Squat + 1 Snatch @ 8.5/10 RPE
Snatch Deadlift + Snatch Pull (3 sets: 3 Snatch Deadlift + 3 Snatch Pull @ 85-90% 1 RM Snatch)
3 Snatch Deadlift + 3 Snatch Pull @ 85-90% 1 RM Snatch
3 Snatch Deadlift + 3 Snatch Pull @ 85-90% 1 RM Snatch
3 Snatch Deadlift + 3 Snatch Pull @ 85-90% 1 RM Snatch