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 **
Snatch Balance + Overhead Squats
2 Snatch Balance + 2 Overhead Squat @ 70% 1 RM Snatch
2 Snatch Balance + 2 Overhead Squat @ 70% 1 RM Snatch
2 Snatch Balance + 1 Overhead Squat @ 75% 1 RM Snatch
2 Snatch Balance + 1 Overhead Squat @ 80% 1 RM Snatch
2 Snatch Balance + 1 Overhead Squat @ 80-85% 1 RM Snatch
Snatch Lift Off + Snatch Pull + Snatch
1 Snatch Lift off (1” off the ground) + 1 Snatch Pull + 2 Snatch @ 68% 1 RM Snatch
1 Snatch Lift off (1” off the ground) + 1 Snatch Pull + 2 Snatch @ 75% 1 RM Snatch
1 Snatch Lift off (1” off the ground) + 1 Snatch Pull + 1 Snatch @ 80% 1 RM Snatch
1 Snatch Lift off (1” off the ground) + 1 Snatch Pull + 1 Snatch @ 83% 1 RM Snatch
1 Snatch Lift off (1” off the ground) + 1 Snatch Pull + 1 Snatch @ 85-90% 1 RM Snatch