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
4x (1 Wall Walks + :10 Nose to Wall Handstand Hold)
100ft Double Dumbbell One Up One Down Carry (Switch at 50ft)
5x (1 Dumbbell Reverse Fly + 1 Dumbbell Double Row)
Snatch Balance + Overhead Squat + Snatch Balance (5 Rounds for weight)
5×3
1 Snatch Balance + 1 Overhead Squat + 1 Snatch Balance @ 7/10 RPE
1 Snatch Balance + 1 Overhead Squat + 1 Snatch Balance @ 7.5/10 RPE
1 Snatch Balance + 1 Overhead Squat + 1 Snatch Balance @ 7.5/10 RPE
1 Snatch Balance + 1 Overhead Squat + 1 Snatch Balance @ 8/10 RPE
1 Snatch Balance + 1 Overhead Squat + 1 Snatch Balance @ 8.5/10 RPE
Snatch Lift Off + Power Snatch + Snatch Pull + Snatch (5 Rounds for weight)
5×4
1 Snatch Lift Off + 1 Power Snatch + 1 Snatch Pull + 1 Snatch @ 6.5/10 RPE
1 Snatch Lift Off + 1 Power Snatch + 1 Snatch Pull + 1 Snatch @ 7/10 RPE
1 Snatch Lift Off + 1 Power Snatch + 1 Snatch Pull + 1 Snatch @ 7.5/10 RPE
1 Snatch Lift Off + 1 Power Snatch + 1 Snatch Pull + 1 Snatch @ 8/10 RPE
1 Snatch Lift Off + 1 Power Snatch + 1 Snatch Pull + 1 Snatch @ 8.5/10 RPE