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 clean warm-up
Front squat skill transfer exercises
3x High Hang Clean + 3x Hang Clean + 3x Clean
** full details in coach notes **
Push Press
5 Push Press @ 55% 1 RM Push Press
5 Push Press @ 60% 1 RM Push Press
4 Push Press @ 65% 1 RM Push Press
3 Push Press @ 70% 1 RM Push Press
3 Push Press @ 70-73% 1 RM Push Press
3 Position Clean + Push Jerk
3 Position Clean (Above Knee, Below Knee, Floor) + 1 Push Jerk @ 55% 1 RM Clean and Jerk
3 Position Clean (Above Knee, Below Knee, Floor) + 1 Push Jerk @ 60% 1 RM Clean and Jerk
3 Position Clean (Above Knee, Below Knee, Floor) + 1 Push Jerk @ 65% 1 RM Clean and Jerk
3 Position Clean (Above Knee, Below Knee, Floor) + 1 Push Jerk @ 70% 1 RM Clean and Jerk
3 Position Clean (Above Knee, Below Knee, Floor) + 1 Push Jerk @ 70-73% 1 RM Clean and Jerk
Clean Pull
5 Clean Pull @ 80% 1 RM Clean
5 Clean Pull @ 80% 1 RM Clean
5 Clean Pull @ 80% 1 RM Clean
5 Clean Pull @ 85% 1 RM Clean
5 Clean Pull @ 85% 1 RM Clean