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
Pressing Snatch Balance
Pressing Snatch Balance 4×5
5 Pressing Snatch Balance @ 5/10 RPE
5 Pressing Snatch Balance @ 5/10 RPE
5 Pressing Snatch Balance @ 5/10 RPE
5 Pressing Snatch Balance @ 5/10 RPE
Demo Videos
Pressing Snatch Balance
Examples Sets
Set 1:
5 Pressing Snatch Balance @ 5/10 RPE
-rest as needed-
Set 2:
5 Pressing Snatch Balance @ 5/10 RPE
-rest as needed-
Set 3:
5 Pressing Snatch Balance @ 5/10 RPE
-rest as needed-
Set 4:
5 Pressing Snatch Balance @ 5/10 RPE
Hang Snatch Pull + Hang Pause Power Snatch
Hang Snatch Pull + Hang Pause Power Snatch 5×3
1 Hang Snatch Pull + 2 Hang Pause Power Snatch @ 5.5/10 RPE
1 Hang Snatch Pull + 2 Hang Pause Power Snatch @ 6/10 RPE
1 Hang Snatch Pull + 2 Hang Pause Power Snatch @ 6.5/10 RPE
1 Hang Snatch Pull + 2 Hang Pause Power Snatch @ 7/10 RPE
1 Hang Snatch Pull + 2 Hang Pause Power Snatch @ 7/10 RPE
*Pause is in the receive for 2 seconds.
Demo Videos
Hang Snatch Pull + Hang Pause Power Snatch
Examples Sets
Set 1:
1 Hang Snatch Pull + 2 Hang Pause Power Snatch @ 5.5/10 RPE
-rest as needed-
Set 2:
1 Hang Snatch Pull + 2 Hang Pause Power Snatch @ 6/10 RPE
-rest as needed-
Set 3:
1 Hang Snatch Pull + 2 Hang Pause Power Snatch @ 6.5/10 RPE
-rest as needed-
Set 4:
1 Hang Snatch Pull + 2 Hang Pause Power Snatch @ 7/10 RPE
-rest as needed-
Set 5:
1 Hang Snatch Pull + 2 Hang Pause Power Snatch @ 7/10 RPE
Pause Snatch Balance + Snatch Balance
Pause Snatch Balance + Snatch Balance 5×3
2 Pause Snatch Balance + 1 Snatch Balance @ 6/10 RPE
2 Pause Snatch Balance + 1 Snatch Balance @ 6.5/10 RPE
2 Pause Snatch Balance + 1 Snatch Balance @ 6.5/10 RPE
2 Pause Snatch Balance + 1 Snatch Balance @ 7/10 RPE
2 Pause Snatch Balance + 1 Snatch Balance @ 7/10 RPE
*Pause is 2 seconds in the bottom of the snatch.
Demo Videos
Pause Snatch Balance + Snatch Balance
Examples Sets
Set 1:
2 Pause Snatch Balance + 1 Snatch Balance @ 6/10 RPE
-rest as needed-
Set 2:
2 Pause Snatch Balance + 1 Snatch Balance @ 6.5/10 RPE
-rest as needed-
Set 3:
2 Pause Snatch Balance + 1 Snatch Balance @ 6.5/10 RPE
-rest as needed-
Set 4:
2 Pause Snatch Balance + 1 Snatch Balance @ 7/10 RPE
-rest as needed-
Set 5:
2 Pause Snatch Balance + 1 Snatch Balance @ 7/10 RPE