Clinch Valley CrossFit – Burgener Strength – CVCF
COACH BURGENER’S RPE SCALE
RPE 1-4 || Very light to light effort
RPE 5-6 || Could do 4 to 6 more repetitions
RPE 7 || Could do 3 more repetitions
RPE 7.5 || Could definitely do 2 more repetitions, chance at 3
RPE 8 || Could do 2 more repetitions
RPE 8.5 || Could definitely do 1 more repetition, chance at 2
RPE 9 || Could do 1 more repetition
RPE 9.5 || Could not do more reps, could do slightly more load
RPE 10 || Could not do more reps or more load
()
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
Snatch (9 Rounds for weight)
9 Sets: 1 Rep
1 Snatch @ 6/10 RPE
1 Snatch @ 7/10 RPE
1 Snatch @ 8/10 RPE
1 Snatch @ 6/10 RPE
1 Snatch @ 7/10 RPE
1 Snatch @ 8/10 RPE
1 Snatch @ 6/10 RPE
1 Snatch @ 7/10 RPE
1 Snatch @ 8/10 RPE
Clean & Jerk (Weight)
6 Sets: 1 Rep
1 Clean and 1 Jerk @ 6/10 RPE
1 Clean and 1 Jerk @ 7/10 RPE
1 Clean and 1 Jerk @ 8/10 RPE
1 Clean and 1 Jerk @ 6/10 RPE
1 Clean and 1 Jerk @ 7/10 RPE
1 Clean and 1 Jerk @ 8/10 RPE