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 **
Barbell Prep (Checkmark)
3 Sets:
10 Push Ups
15 Air Squats
20 Walking Lunge
*This is a Successory type piece meant to prime the body for the barbell prep that is to come. We aren’t aiming for time but rather quality.
High Hang Muscle Snatch
3 High Hang Muscle Snatch @6/10 RPE
3 High Hang Muscle Snatch @6/10 RPE
3 High Hang Muscle Snatch @6/10 RPE
Snatch Grip Push Press
3 Snatch Grip Push Press @ 65% 1 RM Snatch
3 Snatch Grip Push Press @ 65% 1 RM Snatch
2 Snatch Grip Push Press @70% 1 RM Snatch
2 Snatch Grip Push Press @70% 1 RM Snatch
Hang Power Snatch
From the high hang
3 High Hang Power Snatch @ 65% 1 RM Snatch
3 High Hang Power Snatch @ 65% 1 RM Snatch
2 High Hang Power Snatch @ 70% 1 RM Snatch
2 High Hang Power Snatch @ 70% 1 RM Snatch
2 High Hang Power Snatch @ 70% 1 RM Snatch
*Rest 2 minutes between sets.