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

2 reps @ 70% 1 RM Snatch

2 reps @ 75% 1 RM Snatch

1 reps @ 80% 1 RM Snatch

1 reps @ 75% 1 RM Snatch

1 reps @ 80% 1 RM Snatch

1 reps @ 75% 1 RM Snatch

*If you are feeling good during these waves, feel free to take it up to a max for the day.

Clean and Jerk

2 reps @ 70% 1 RM Clean and Jerk

2 reps @ 75% 1 RM Clean and Jerk

1 reps @ 80% 1 RM Clean and Jerk

1 reps @ 75% 1 RM Clean and Jerk

1 reps @ 80% 1 RM Clean and Jerk

1 reps @ 75% 1 RM Clean and Jerk