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.

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