Clinch Valley CrossFit – Burgener Strength – CVCF
()
Warm up
Warm Up (No Measure)
Warm Up
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 **
Strength
Snatch (10 Rounds for weight)
10 Sets: 3-3-2-2-1-1-1-1-1-1
3 Snatch @ 5/10 RPE
3 Snatch @ 6/10 RPE
2 Snatch @ 7/10 RPE
2 Snatch @ 7/10 RPE
1 Snatch @ 7.5/10 RPE
1 Snatch @ 8/10 RPE
1 Snatch @ 8.5/10 RPE
1 Snatch @ 9/10 RPE
1 Snatch @ 9.5/10 RPE
1 Snatch @ 10/10 RPE
Clean & Jerk (10 Rounds for weight)
10 Sets: 2-2-1-1-1-1-1-1-1-1
2 Clean and jerk @ 5/10 RPE
2 Clean and jerk @ 6/10 RPE
1 Clean and jerk @ 6.5/10 RPE
1 Clean and jerk @ 7/10 RPE
1 Clean and jerk @ 7.5/10 RPE
1 Clean and jerk @ 8/10 RPE
1 Clean and jerk @ 8.5/10 RPE
1 Clean and jerk @ 9/10 RPE
1 Clean and jerk @ 9.5/10 RPE
1 Clean and jerk @ 10/10 RPE