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 clean warm-up
Front squat skill transfer exercises
3x High Hang Clean + 3x Hang Clean + 3x Clean
** full details in coach notes **
Barbell Prep (Checkmark)
3 Sets
10 Dumbbell Bulgarian Split Squats (5/Each Leg)
10 Deficit Push Up
20 KB Side Bends (10/Each Side)
Hang Clean
Cleans from Hang or Blocks 3-3-2-2-1-1 (Mid-Thigh)
3 Cleans from the Hang/Blocks @ 70-75% 1RM Clean
3 Cleans from the Hang/Blocks @ 70-75% 1RM Clean
2 Cleans from the Hang/Blocks @ 75-78% 1RM Clean
2 Cleans from the Hang/Blocks @ 75-78% 1RM Clean
1 Cleans from the Hang/Blocks @ 78-80% 1RM Clean
1 Cleans from the Hang/Blocks @ 78-80% 1RM Clean
Bar height should be at Mid Thigh.
Push Press + Push Jerk
1 Push Press + 1 Push Jerk x 5 @ 6/10 RPE
1 Push Press + 1 Push Jerk x 4 @ 7/10 RPE
1 Push Press + 1 Push Jerk x 3 @ 8/10 RPE
1 Push Press + 1 Push Jerk x 2 @ 9/10 RPE
*Only score your last set.