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!