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