Clinch Valley CrossFit – Burgener Strength – CVCF

()

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

Leave a Reply