Clinch Valley CrossFit – Burgener Strength – CVCF
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
Successory (Checkmark)
3 Sets
50ft PVC Pipe Hanging Banded Kettlebell Overhead Walk (Perform 1 OHS every 10 ft)
50ft 90 Degree Single Arm Kettlebell Upside Down Carry (each arm) (Perform 1 Press every 10 FT
5 Crossover Symmetry: I,T,Y’s (5 reps each position)
Pause Snatch Balance (5 Rounds for weight)
5 Sets: 3 Reps
3 Pause Snatch Balance @ 6/10 RPE
3 Pause Snatch Balance @ 6/10 RPE
3 Pause Snatch Balance @ 6/10 RPE
3 Pause Snatch Balance @ 6/10 RPE
3 Pause Snatch Balance @ 6/10 RPE
*Pause is 2 second pause in the bottom
Snatch Lift Off + Snatch Pull + Power Snatch (5 Rounds for weight)
5 Sets: 4-4-3-3-3
1 Snatch Lift Off + 1 Snatch Pull + 2 Power Snatch @ 5/10 RPE
1 Snatch Lift Off + 1 Snatch Pull + 2 Power Snatch @ 6/10 RPE
1 Snatch Lift Off + 1 Snatch Pull + 1 Power Snatch @ 6.5/10 RPE
1 Snatch Lift Off + 1 Snatch Pull + 1 Power Snatch @ 7/10 RPE
1 Snatch Lift Off + 1 Snatch Pull + 1 Power Snatch @ 7/10 RPE