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 + Heaving Snatch Balance + Tall Power Snatch
3 Muscle Snatch + 3 Heaving Snatch Balance + 3 Tall Power Snatch @ 5/10 RPE
3 Muscle Snatch + 3 Heaving Snatch Balance + 3 Tall Power Snatch @ 6/10 RPE
3 Muscle Snatch + 3 Heaving Snatch Balance + 3 Tall Power Snatch @ 6.5/10 RPE
Power Snatch + Snatch Panda Pull + Snatch
1 Power Snatch + 1 Snatch Panda Pull + 1 Snatch @ 6.5/10 RPE
1 Power Snatch + 1 Snatch Panda Pull + 1 Snatch @ 7/10 RPE
1 Power Snatch + 1 Snatch Panda Pull + 1 Snatch @ 7.5/10 RPE
1 Power Snatch + 1 Snatch Panda Pull + 1 Snatch @ 8/10 RPE
1 Power Snatch + 1 Snatch Panda Pull + 1 Snatch @ 8.5/10 RPE
Snatch Deadlift + Snatch Pull
2 Snatch Deadlift + 2 Snatch Pull @ 90% 1 RM Snatch
2 Snatch Deadlift + 2 Snatch Pull @ 95% 1 RM Snatch
2 Snatch Deadlift + 2 Snatch Pull @100% 1 RM Snatch
2 Snatch Deadlift + 2 Snatch Pull @ 100% 1 RM Snatch