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 Barbell Front Rack Lunge (build in weight each set)
20 Single Arm KB Swing (10 right arm/10 left arm)
10 Seated Straddle-Legged Double Dumbbell Shoulder Press
Hang Snatch
Hang Snatch (Mid Thigh) 3×3, 3×2
3 Hang Snatch @ 65% 1 RM Snatch
3 Hang Snatch @ 65% 1 RM Snatch
3 Hang Snatch @ 65% 1 RM Snatch
2 Hang Snatch @ 70% 1 RM Snatch
2 Hang Snatch @ 70% 1 RM Snatch
2 Hang Snatch @ 70% 1 RM Snatch
*Rest 2 minutes between sets.
*Bar height should be at mid-thigh. Can take from the blocks if you have them.
Snatch Push Press + Pause Overhead Squat
3 Snatch Push Press + 1 Pause Overhead Squat @ 70% 1 RM Snatch
3 Snatch Push Press + 1 Pause Overhead Squat @ 70% 1 RM Snatch
2 Snatch Push Press + 1 Pause Overhead Squat @75% 1 RM Snatch
2 Snatch Push Press + 1 Pause Overhead Squat @75% 1 RM Snatch
Pause = 2 seconds at bottom of squat
Good Mornings
3 Sets x 8 Barbell Good Morning
*Build in weight each set.
*Perform a :30 Weighted Forearm Plank in between sets.