Clinch Valley CrossFit – Burgener Strength – CVCF
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Burgener Snatch 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
Pressing Snatch Balance + Snatch Drop
Pressing Snatch Balance + Snatch Drop 4×4
1 Pressing Snatch Balance + 3 Snatch Drop @ 5/10 RPE
1 Pressing Snatch Balance + 3 Snatch Drop @ 5/10 RPE
1 Pressing Snatch Balance + 3 Snatch Drop @ 5/10 RPE
1 Pressing Snatch Balance + 3 Snatch Drop @ 5/10 RPE
Demo Videos
Pressing Snatch Balance + Snatch Drop
How to approach the lifts
Record each set as 1 of your scores for load
Examples Sets
Set 1:
1 Pressing Snatch Balance + 3 Snatch Drop @ 5/10 RPE
-rest as needed-
Set 2:
1 Pressing Snatch Balance + 3 Snatch Drop @ 5/10 RPE
-rest as needed-
Set 3:
1 Pressing Snatch Balance + 3 Snatch Drop @ 5/10 RPE
-rest as needed-
Set 4:
1 Pressing Snatch Balance + 3 Snatch Drop @ 5/10 RPE
High-Hang Snatch
High Hang Snatch 3-2-1-3-2-1-1
3 High Hang Snatch @ 6/10 RPE
2 High Hang Snatch @ 7/10 RPE
1 High Hang Snatch @ 8/10 RPE
3 High Hang Snatch @ 7/10 RPE
2 High Hang Snatch @ 8/10 RPE
1 High Hang Snatch @ 9/10 RPE
1 High Hang Snatch @ 9+/10 RPE
Demo Videos
High Hang Snatch
How to approach the lifts
Record each set as 1 of your scores for load
Examples Sets
Set 1:
3 High Hang Snatch @ 6/10 RPE
-rest as needed-
Set 2:
2 High Hang Snatch @ 7/10 RPE
-rest as needed-
Set 3:
1 High Hang Snatch @ 8/10 RPE
-rest as needed-
Set 4:
3 High Hang Snatch @ 7/10 RPE
-rest as needed-
Set 5:
2 High Hang Snatch @ 8/10 RPE
-rest as needed-
Set 6:
1 High Hang Snatch @ 9/10 RPE
-rest as needed-
Set 7:
1 High Hang Snatch @ 9+/10 RPE
Snatch Balance
Snatch Balance 3-2-1-3-2-1
3 Snatch Balance @ 6/10 RPE
2 Snatch Balance @ 7/10 RPE
1 Snatch Balance @ 8/10 RPE
3 Snatch Balance @ 7/10 RPE
2 Snatch Balance @ 8/10 RPE
1 Snatch Balance @ 9/10 RPE
Demo Videos
Snatch Balance
How to approach the lifts
Record each set as 1 of your scores for load
Examples Sets
Set 1:
3 Snatch Balance @ 6/10 RPE
-rest as needed-
Set 2:
2 Snatch Balance @ 7/10 RPE
-rest as needed-
Set 3:
1 Snatch Balance @ 8/10 RPE
-rest as needed-
Set 4:
3 Snatch Balance @ 7/10 RPE
-rest as needed-
Set 5:
2 Snatch Balance @ 8/10 RPE
-rest as needed-
Set 6:
1 Snatch Balance @ 9/10 RPE