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 snatch warm-up
– Snatch skill transfer exercises
– 3x High Hang Snatch + 3x Hang Snatch + 3x Snatch
Snatch
[Technique Work] Snatch 3-2-1-3-2-1-1-1
3 Snatch @ 5.5/10 RPE
2 Snatch @ 6/10 RPE
1 Snatch @ 6.5/10 RPE
3 Snatch @ 5.5/10 RPE
2 Snatch @ 6/10 RPE
1 Snatch @ 6.5/10 RPE
1 Snatch @ 6.5/10 RPE
1 Snatch @ 6.5/10 RPE
Demo Videos
Snatch
How to approach the lifts
Record each set as 1 of your scores for load
Examples Sets
Set 1:
3 Snatch @ 5.5/10 RPE
-rest as needed-
Set 2:
2 Snatch @ 6/10 RPE
-rest as needed-
Set 3:
1 Snatch @ 6.5/10 RPE
-rest as needed-
Set 4:
3 Snatch @ 5.5/10 RPE
-rest as needed-
Set 5:
2 Snatch @ 6/10 RPE
-rest as needed-
Set 6:
1 Snatch @ 6.5/10 RPE
-rest as needed-
Set 7:
1 Snatch @ 6.5/10 RPE
-rest as needed-
Set 8:
1 Snatch @ 6.5/10 RPE
Clean and Jerk
[Technique Work] Clean & Jerk 2-2-1-2-2-1-1-1
2 Clean and Jerk @ 5.5/10 RPE
2 Clean and Jerk @ 6/10 RPE
1 Clean and Jerk @ 6.5/10 RPE
2 Clean and Jerk @ 5.5/10 RPE
2 Clean and Jerk @ 6/10 RPE
1 Clean and Jerk @ 6.5/10 RPE
1 Clean and Jerk @ 6.5/10 RPE
1 Clean and Jerk @ 6.5/10 RPE
Demo Videos
Squat Clean and Jerk
How to approach the lifts
Record each set as 1 of your scores for load
Examples Sets
Set 1:
2 Clean and Jerk @ 5.5/10 RPE
-rest as needed-
Set 2:
2 Clean and Jerk @ 6/10 RPE
-rest as needed-
Set 3:
1 Clean and Jerk @ 6.5/10 RPE
-rest as needed-
Set 4:
2 Clean and Jerk @ 5.5/10 RPE
-rest as needed-
Set 5:
2 Clean and Jerk @ 6/10 RPE
-rest as needed-
Set 6:
1 Clean and Jerk @ 6.5/10 RPE
-rest as needed-
Set 7:
1 Clean and Jerk @ 6.5/10 RPE
-rest as needed-
Set 8:
1 Clean and Jerk @ 6.5/10 RPE