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 Sandbag Bearhug Hold Walking Lunge
10 SandBag Bearhug Hold Sumo Deadlift
20 GHD Side Crunch (10/each side)
OR
3 Sets
10 DB Front Rack Lunge
10 DB Deadlifts
20 Russian Twists with Single DB
Hang Snatch
Snatch from Hang or Blocks 3-2-1-3-2-1-1
3 Snatch from Blocks/Hang @ 73-75% 1 RM Snatch
2 Snatch from Blocks/Hang @ 78% 1 RM Snatch
1 Snatch from Blocks/Hang @ 80% 1 RM Snatch
3 Snatch from Blocks/Hang @ 73-75% 1 RM Snatch
2 Snatch from Blocks/Hang @ 78% 1 RM Snatch
1 Snatch from Blocks/Hang @ 80% 1 RM Snatch
1 Snatch from Blocks/Hang @ 80%+ 1 RM Snatch
*Rest 2 minutes between sets.
*Bar should be set above the knee.
*Use blocks if you have them, take it from the hang if you don’t.
Snatch Balance
Snatch Balance 3-2-1-3-2-1
3 Snatch Balance @ 70% 1 RM Snatch
2 Snatch Balance @ 75% 1 RM Snatch
1 Snatch Balance @ 80% 1 RM Snatch
3 Snatch Balance @ 70% 1 RM Snatch
2 Snatch Balance @ 75% 1 RM Snatch
1 Snatch Balance @ 80% 1 RM Snatch
Good Mornings
4 Sets x 7 Barbell Good Morning
*Build in weight each set.
*Perform a :30 Weighted Forearm Plank in between sets.