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
:45 Nose To Wall Hand Stand Hold + 10 Handstand Shoulder Taps
50ft Double Kettlebell Overhead Carry
Dumbbell Face Down I,T,Y’s
Pause Snatch Balance + Snatch Balance + Overhead Squat (5 Rounds for weight)
5×3
1 Pause Snatch Balance + 1 Snatch Balance + 1 Overhead Squat @ 6.5/10 RPE
1 Pause Snatch Balance + 1 Snatch Balance + 1 Overhead Squat @ 7/10 RPE
1 Pause Snatch Balance + 1 Snatch Balance + 1 Overhead Squat @ 7.5/10 RPE
1 Pause Snatch Balance + 1 Snatch Balance + 1 Overhead Squat @ 8/10 RPE
1 Pause Snatch Balance + 1 Snatch Balance + 1 Overhead Squat @ 8.5/10 RPE
*Pause Snatch Balance: Pause for 2 seconds in the bottom
Snatch Pull + Power Snatch + Snatch High Pull + Snatch (5 Rounds for weight)
5×4
1 Snatch Pull + 1 Power Snatch + 1 Snatch High Pull + 1 Power Snatch @ 6/10 RPE
1 Snatch Pull + 1 Power Snatch + 1 Snatch High Pull + 1 Power Snatch @ 6.5/10 RPE
1 Snatch Pull + 1 Power Snatch + 1 Snatch High Pull + 1 Power Snatch @ 7/10 RPE
1 Snatch Pull + 1 Power Snatch + 1 Snatch High Pull + 1 Power Snatch @ 7.5/10 RPE
1 Snatch Pull + 1 Power Snatch + 1 Snatch High Pull + 1 Power Snatch @ 8/10 RPE