Mayhem Affiliate – Burgener Strength – Mon, Aug 21

By tmurch17Uncategorized

Crossfit Lillington – Mayhem Affiliate – Burgener Strength

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Warm Up (No Measure)

1. Crossover Symmetry or Banded 7’s

2. Mayhem Hip Halo Activation

3. Barbell Prep

Burgener clean warm-up

Front squat skill transfer exercises

3x High Hang Clean + 3x Hang Clean + 3x Clean

Successory (Checkmark)

3 Sets

14 Barbell Front Rack Bulgarian Split Squat (7 each leg)

10 Ring Rows w/feet up on box

:60 Single Arm Plank (:30 each side)

Shoulder Press (5 Rounds for weight)

5 Sets: 10-8-6-4-2

10 Barbell Strict Press @ 6/10 RPE

8 Barbell Strict Press @ 7/10 RPE

6 Barbell Strict Press @ 7.5/10 RPE

4 Barbell Strict Press @ 8/10 RPE

2 Barbell Strict Press @ 9/10 RPE

Clean & Jerk [Technique Work] (6 Rounds for weight)

6 Sets: 2-2-1-1-1-1

2 Clean and Jerk @ 6.5/10 RPE

2 Clean and Jerk @ 7/10 RPE

1 Clean and Jerk @ 7.5/10 RPE

1 Clean and Jerk @ 8/10 RPE

1 Clean and Jerk @ 8/10 RPE

1 Clean and Jerk @ 8/10 RPE