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 **

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

Leave a Reply