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
12 Double KB Walking Lunges (One KB in Front Rack, One KB Overhead) (6/each leg)
20 Alternating Single Arm KB Swing
10 Seated Straddle-Legged Straight Arm Plate Raise
Hang Snatch
Snatch from Hang or Blocks (Mid Thigh) 3-3-2-2-1-1
3 Snatch From Hang/Blocks @ 70% 1 RM Snatch
3 Snatch From Hang/Blocks @ 70% 1 RM Snatch
2 Snatch From Hang/Blocks @ 75% 1 RM Snatch
2 Snatch From Hang/Blocks @ 75% 1 RM Snatch
1 Snatch From Hang/Blocks @ 75%+ 1 RM Snatch
1 Snatch From Hang/Blocks @ 75%+ 1 RM Snatch
*Rest 2 Min between sets.
*Bar height should be at mid-thigh.
Snatch Push Press + Overhead Squat
3 Snatch Push Press + 2 Overhead Squat @ 70-75% 1 RM Snatch
3 Snatch Push Press + 2 Overhead Squat @ 70-75% 1 RM Snatch
3 Snatch Push Press + 1 Overhead Squat @ 75-80% 1 RM Snatch
3 Snatch Push Press + 1 Overhead Squat @ 75-80% 1 RM Snatch
Good Mornings
4 Sets x 8 Barbell Good Morning
*Build in weight each set.
*Perform a :30 Weighted Forearm Plank in between sets.