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 Barbell Front Rack Walking Lunge (5 each side)
20 Single Arm Kettlebell Swings (10 each side)
10 Single Arm Kettlebell Overhead Sit Ups (5 each side)
Snatch Pull + Snatch from the Blocks/Hang
Snatch Pull + Snatch from the Blocks/Hang: Below the Knee
1 Snatch Pull +1 Snatch from Blocks/Hang @ 75% 1 RM Snatch
1 Snatch Pull +1 Snatch from Blocks/Hang @ 80% 1 RM Snatch
1 Snatch Pull +1 Snatch from Blocks/Hang @ 85% 1 RM Snatch
1 Snatch Pull +1 Snatch from Blocks/Hang @ 75% 1 RM Snatch
1 Snatch Pull +1 Snatch from Blocks/Hang @ 80% 1 RM Snatch
1 Snatch Pull +1 Snatch from Blocks/Hang @ 85% 1 RM Snatch
1 Snatch Pull +1 Snatch from Blocks/Hang @ 85%+ 1 RM Snatch
-Rest 2 minutes between sets-
* If you do not have blocks, then you will complete Hang Snatch Pull (from below the knee) + Hang Snatch from below the knee
Snatch Balance
2 Snatch Balance @ 75% 1 RM Snatch
2 Snatch Balance @ 80% 1 RM Snatch
1 Snatch Balance @ 85% 1 RM Snatch
2 Snatch Balance @ 75% 1 RM Snatch
2 Snatch Balance @ 80% 1 RM Snatch
1 Snatch Balance @ 85% 1 RM Snatch
1 Snatch Balance @ 85%+ 1 RM Snatch
Good Mornings
3×6 reps Barbell Good mornings
Build in weight each set
Perform a :30 Weighted Forearm Plank in between sets