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 **
Split Jerk (3-2-1-1-1-1-1)
3 Split Jerk @ 65% 1 RM Jerk
2 Split Jerk @ 75% 1 RM Jerk
1 Split Jerk @ 80% 1 RM Jerk
1 Split Jerk @ 85% 1 RM Jerk
1 Split Jerk @ 90% 1 RM Jerk
1 Split Jerk @ 95% 1 RM Jerk
1 Split Jerk @ 100+% 1 RM Jerk
Clean Pull + Clean + Jerk (5×3)
1 Clean Pull + 1 Clean + 1 Jerk @ 75% 1 RM Clean and Jerk
1 Clean Pull + 1 Clean + 1 Jerk @ 80-83% 1 RM Clean and Jerk
1 Clean Pull + 1 Clean + 1 Jerk @ 85-88% 1 RM Clean and Jerk
1 Clean Pull + 1 Clean + 1 Jerk @ 90-93% 1 RM Clean and Jerk
1 Clean Pull + 1 Clean + 1 Jerk @ 95-98% 1 RM Clean and Jerk
Clean Grip Deadlift (5×1)
1 Clean Deadlift @ 105% 1 RM Clean
1 Clean Deadlift @ 105% 1 RM Clean
1 Clean Deadlift @ 105% 1 RM Clean
1 Clean Deadlift @ 105% 1 RM Clean
1 Clean Deadlift @ 105% 1 RM Clean