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 have 3 options (Option A, B, or C) depending on how you are feeling physically and mentally.

Option A:

Snatch: Build to a 9-9.5/10 RPE

Clean and jerk: Build to a 9-9.5/10 RPE

The percentage doesn’t matter! Your 60% could feel like a 9/10 RPE and that’s ok! This option is for our intuitive athletes that are genuinely connected to their body and trust themselves to pick weights that support how their body is feeling THAT day.

Option B:

Power Snatch Waves:

1 Power Snatch @ 6.5/10 RPE

1 Power Snatch @ 7/10 RPE

1 Power Snatch @ 7.5/10 RPE

1 Power Snatch @ 7/10 RPE

1 Power Snatch @ 7.5/10 RPE

1 Power Snatch @ 8/10 RPE

1 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 Waves:

1 Power Clean + Push Jerk @ 6.5/10 RPE

1 Power Clean + Push Jerk @ 7/10 RPE

1 Power Clean + Push Jerk @ 7.5/10 RPE

1 Power Clean + Push Jerk @ 7/10 RPE

1 Power Clean + Push Jerk @ 7.5/10 RPE

1 Power Clean + Push Jerk @ 8/10 RPE

1 Power Clean + Push Jerk @ 7.5/10 RPE

1 Power Clean + Push Jerk @ 8/10 RPE

1 Power Clean + Push Jerk @ 8.5/10 RPE

1 Power Clean + Push Jerk @ 9/10 RPE

This is a great option for the days when your legs are tired, and SPEED and SNAPPINESS are your goal and focus for the day.

Option C.

Snatch: Slowly build up to 70-80% and hit for 5 PERFECT singles

Clean and Jerk: Slowly build up to 70-80% and hit for 5 perfect singles.

This is a great day for those who want the goal to be CONSISTENCY for the day. Can you make every single rep look exactly the same? If your rep is not satisfactory, don’t count it towards your 5 sets. Repeat a set and make it better!

Snatch

Option A – Build to a 9-9.5/10 RPE

The percentage doesn’t matter! Your 60% could feel like a 9/10 RPE and that’s ok! This option is for our intuitive athletes that are genuinely connected to their body and trust themselves to pick weights that support how their body is feeling THAT day.

Clean and Jerk

Option A – Build to a 9-9.5/10 RPE

The percentage doesn’t matter! Your 60% could feel like a 9/10 RPE and that’s ok! This option is for our intuitive athletes that are genuinely connected to their body and trust themselves to pick weights that support how their body is feeling THAT day.

Power Snatch

Option B: Power Snatch Waves

1 Power Snatch @ 6.5/10 RPE

1 Power Snatch @ 7/10 RPE

1 Power Snatch @ 7.5/10 RPE

1 Power Snatch @ 7/10 RPE

1 Power Snatch @ 7.5/10 RPE

1 Power Snatch @ 8/10 RPE

1 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

This is a great option for the days when your legs are tired, and SPEED and SNAPPINESS are your goal and focus for the day.

SCORE = Load for top weight

Power Clean + Push Jerk

Option B: Power Clean & Push Jerk Waves

1 Power Clean + Push Jerk @ 6.5/10 RPE

1 Power Clean + Push Jerk @ 7/10 RPE

1 Power Clean + Push Jerk @ 7.5/10 RPE

1 Power Clean + Push Jerk @ 7/10 RPE

1 Power Clean + Push Jerk @ 7.5/10 RPE

1 Power Clean + Push Jerk @ 8/10 RPE

1 Power Clean + Push Jerk @ 7.5/10 RPE

1 Power Clean + Push Jerk @ 8/10 RPE

1 Power Clean + Push Jerk @ 8.5/10 RPE

1 Power Clean + Push Jerk @ 9/10 RPE

This is a great option for the days when your legs are tired, and SPEED and SNAPPINESS are your goal and focus for the day.

SCORE = Load for top weight

Snatch

Option C: Slowly build up to 70-80% and hit for 5 PERFECT singles

This is a great day for those who want the goal to be CONSISTENCY for the day. Can you make every single rep look exactly the same? If your rep is not satisfactory, don’t count it toward your 5 sets. Repeat a set and make it better!

Clean and Jerk

Option C: Slowly build up to 70-80% and hit for 5 PERFECT singles

This is a great day for those who want the goal to be CONSISTENCY for the day. Can you make every single rep look exactly the same? If your rep is not satisfactory, don’t count it towards your 5 sets. Repeat a set and make it better!

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