Clinch Valley CrossFit – Burgener Strength – CVCF
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Push Press + Push Jerk
3 Push Press + 3 Push Jerk @ 60% 1 RM Push Press
3 Push Press + 2 Push Jerk @ 65% 1 RM Push Press
2 Push Press + 2 Push Jerk @ 68% 1 RM Push Press
2 Push Press + 2 Push Jerk @ 70% 1 RM Push Press
2 Push Press + 2 Push Jerk @ 73-75% 1 RM Push Press
2 Position Clean (Above Knee + Floor) + Jerk
2 Position Clean (Above Knee + Floor) + 2 Jerk @ 65% 1 RM Clean and Jerk
2 Position Clean (Above Knee + Floor) + 2 Jerk @ 65% 1 RM Clean and Jerk
2 Position Clean (Above Knee + Floor) + 1 Jerk @ 68% 1 RM Clean and Jerk
2 Position Clean (Above Knee + Floor) + 1 Jerk @ 70% 1 RM Clean and Jerk
2 Position Clean (Above Knee + Floor) + 1 Jerk @ 73-75% 1 RM Clean and Jerk
Deficit Clean Pull
5 Clean Pulls @ 2” Deficit @ 85% 1 RM Clean
5 Clean Pulls @ 2” Deficit @ 85% 1 RM Clean
5 Clean Pulls @ 2” Deficit @ 85% 1 RM Clean
5 Clean Pulls @ 2” Deficit @ 90% 1 RM Clean
5 Clean Pulls @ 2” Deficit @ 90% 1 RM Clean
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 **