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
Successory (Checkmark)
3 Sets:
50ft PVC Pipe Hanging Banded KB Overhead Walk (Perform 1 Strict Press Behind the neck + 1 Overhead Squat every 10 ft)
50ft 90 Degree Single Arm Kettlebell Upside Down Carry (each arm) (Perform 2 Press every 10 FT)
10 Dumbbell Flies
Pause Snatch Balance (6 Rounds for weight)
6 Sets: 3-2-1-3-2-1
3 Pause Snatch Balance @ 6/10 RPE
2 Pause Snatch Balance @ 6.5/10 RPE
1 Pause Snatch Balance @ 7/10 RPE
3 Pause Snatch Balance @ 6.5/10 RPE
2 Pause Snatch Balance @ 7/10 RPE
1 Pause Snatch Balance @ 7.5/10 RPE
*Pause is 2 second pause in the bottom.
Snatch Lift Off + Snatch Pause Pull + Power Snatch (5 Rounds for weight)
5 Sets: 4-4-3-3-3
1 Snatch Lift Off + 1 Snatch Pause Pull + 2 Power Snatch @ 6/10 RPE
1 Snatch Lift Off + 1 Snatch Pause Pull + 2 Power Snatch @ 6.5/10 RPE
1 Snatch Lift Off + 1 Snatch Pause Pull + 1 Power Snatch @ 7/10 RPE
1 Snatch Lift Off + 1 Snatch Pause Pull + 1 Power Snatch @ 7.5/10 RPE
1 Snatch Lift Off + 1 Snatch Pause Pull + 1 Power Snatch @ 8/10 RPE
*Pause is at the top for 1 second.