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 Double Dumbbell Walking Lunge + Double Bicep Curl & Press (Step into a lunge, and while in the lunge, perform a double bicep curl and press. Step feet back together with dumbbells overhead) (5/each leg)
15 Banded KB Deadlift
10 Seated Straddle-Legged Overhead Plate Side Bend
Hang Snatch
Snatch from Hang or Blocks 3-2-1-3-2-1-1
3 Snatch from Hang/Blocks @ 70% 1 RM Snatch
2 Snatch from Hang/Blocks @ 75% 1 RM Snatch
1 Snatch from Hang/Blocks @ 75%+ 1 RM Snatch
3 Snatch from Hang/Blocks @ 70% 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 minutes between sets.
*Bar should be set to be above the knee.
Pause Snatch Balance
2 Pause Snatch Balance @ 65% 1 RM Snatch
2 Pause Snatch Balance @ 65% 1 RM Snatch
2 Pause Snatch Balance @ 70% 1 RM Snatch
2 Pause Snatch Balance @ 70% 1 RM Snatch
2 Pause Snatch Balance @ 75% 1 RM Snatch
2 Pause Snatch Balance @ 75% 1 RM Snatch
*Pause for 2 seconds at bottom of squat
Good Mornings
3 Sets x 7 Barbell Good mornings
*Build in weight each set.
*Perform a :30 Weighted Forearm Plank in between sets.