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 (3-2-1-1-1-1-1)
3 Snatch Balance @ 60% 1 RM Snatch
2 Snatch Balance @ 70% 1 RM Snatch
1 Snatch Balance @ 80% 1 RM Snatch
1 Snatch Balance @ 85% 1 RM Snatch
1 Snatch Balance @ 90% 1 RM Snatch
1 Snatch Balance @ 95% 1 RM Snatch
1 Snatch Balance @ 100+% 1 RM Snatch
Snatch Pull + Snatch (3-3-2-2-2-2)
2 Snatch Pull + 1 Snatch @ 65% 1 RM Snatch
2 Snatch Pull + 1 Snatch @ 75% 1 RM Snatch
1 Snatch Pull + 1 Snatch @ 80% 1 RM Snatch
1 Snatch Pull + 1 Snatch @ 85% 1 RM Snatch
1 Snatch Pull + 1 Snatch @ 90% 1 RM Snatch
1 Snatch Pull + 1 Snatch @ 95-100% 1 RM Snatch