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 **

Saturday Instructions (No Measure)

Every Saturday, you will have three options for your workout depending on how you feel.

A. If you are feeling great, then follow option A where you will build to a heavy single for the day.

B. If you are feeling so-so, you will follow option B where you will do some waves with power movements.

C. If you are feeling like someone ran you over with a truck, you will follow option C where you will stick to fixed percentages for the day.

Option Details (No Measure)

OPTION A

Snatch 1-1-1-1-1-1-1-1-1

1 Snatch @ 5/10 RPE

1 Snatch @ 6/10 RPE

1 Snatch @ 7/10 RPE

1 Snatch @ 7.5/10 RPE

1 Snatch @ 8/10 RPE

1 Snatch @ 8.5/10 RPE

1 Snatch @ 9/10 RPE

1 Snatch @ 9.5/10 RPE

1 Snatch @ 10/10 RPE

Clean and Jerk 1-1-1-1-1-1-1-1-1

1 Clean and Jerk @ 5/10 RPE

1 Clean and Jerk @ 6/10 RPE

1 Clean and Jerk @ 7/10 RPE

1 Clean and Jerk @ 7.5/10 RPE

1 Clean and Jerk @ 8/10 RPE

1 Clean and Jerk @ 8.5/10 RPE

1 Clean and Jerk @ 9/10 RPE

1 Clean and Jerk @ 9.5/10 RPE

1 Clean and Jerk @ 10/10 RPE

Deadlift: 4×3

3 Deadlift @ 9/10 RPE

3 Deadlift @ 9/10 RPE

3 Deadlift @ 9/10 RPE

3 Deadlift @ 9/10 RPE

OPTION B

Power Snatch 3-2-1-3-2-1-1-1

3 Power Snatch @ 6.5/10 RPE

2 Power Snatch @ 7/10 RPE

1 Power Snatch @ 7.5/10 RPE

3 Power Snatch @ 7/10 RPE

2 Power Snatch @ 7.5/10 RPE

1 Power Snatch @ 8/10 RPE

1 Power Snatch @ 8.5/10 RPE

1 Power Snatch @ 9/10 RPE

Power Clean + Push Jerk 2-2-1-2-2-1-1-1

2 Power Clean + 2 Push Jerk @ 6.5/10 RPE

2 Power Clean + 2 Push Jerk @ 7/10 RPE

1 Power Clean + 1 Push Jerk @ 7.5/10 RPE

2 Power Clean + 2 Push Jerk @ 7/10 RPE

2 Power Clean + 2 Push Jerk @ 7.5/10 RPE

1 Power Clean + 1 Push Jerk @ 8/10 RPE

1 Power Clean + 1 Push Jerk @ 8.5/10 RPE

1 Power Clean + 1 Push Jerk @ 9/10 RPE

Deadlift: 4×3

3 Deadlift @ 8.5/10 RPE

3 Deadlift @ 8.5/10 RPE

3 Deadlift @ 8.5/10 RPE

3 Deadlift @ 8.5/10 RPE

OPTION C

Snatch 1-1-1-1-1

1 Snatch @ 75% 1RM Snatch

1 Snatch @ 78% 1RM Snatch

1 Snatch @ 80% 1RM Snatch

1 Snatch @ 83% 1RM Snatch

1 Snatch @ 85% 1RM Snatch

Clean and Jerk 1-1-1-1-1

1 Clean and Jerk @ 75% 1RM Clean and Jerk

1 Clean and Jerk @ 78% 1RM Clean and Jerk

1 Clean and Jerk @ 80% 1RM Clean and Jerk

1 Clean and Jerk @ 83% 1RM Clean and Jerk

1 Clean and Jerk @ 85% 1RM Clean and Jerk

Deadlift: 4×3

3 Deadlift @ 8.5/10 RPE

3 Deadlift @ 8.5/10 RPE

3 Deadlift @ 8.5/10 RPE

3 Deadlift @ 8.5/10 RPE

Strength

Snatch (Regardless of option, enter top weight)

Clean and Jerk (Regardless of option, enter top weight)

Deadlift (4×3 @ 9/10 RPE)

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