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 Jerk + Jerk
2 Push Jerk + 2 Jerk @ 75% 1 RM Jerk
2 Push Jerk + 2 Jerk @ 78% 1 RM Jerk
2 Push Jerk + 1 Jerk @ 80-83% 1 RM Jerk
2 Push Jerk + 1 Jerk @ 83-85% 1 RM Jerk
2 Push Jerk + 1 Jerk @ 85-88% 1 RM Jerk
Clean Pull + Panda Pull + Clean
1 Clean Pull + 1 Panda Pull + 2 Clean @ 75% 1 RM Clean
1 Clean Pull + 1 Panda Pull + 2 Clean @ 80% 1 RM Clean
1 Clean Pull + 1 Panda Pull + 1 Clean @ 83-85% 1 RM Clean
1 Clean Pull + 1 Panda Pull + 1 Clean @ 85-88% 1 RM Clean
1 Clean Pull + 1 Panda Pull + 1 Clean @ 88-90% 1 RM Clean
Clean Deadlift + Clean Pull
2 Clean Deadlift + 3 Clean Pull @ 2” Deficit @ 90% 1 RM Clean
2 Clean Deadlift + 3 Clean Pull @ 2” Deficit @ 90% 1 RM Clean
2 Clean Deadlift + 2 Clean Pull @ 2” Deficit @ 95% 1 RM Clean
2 Clean Deadlift + 2 Clean Pull @ 2” Deficit @ 98% 1 RM Clean
2 Clean Deadlift + 2 Clean Pull @ 2” Deficit @ 98% 1 RM Clean