Crossfit Lillington – Mayhem Affiliate – Burgener Strength
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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
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
How to approach the lifts
Record each set as 1 of your scores for load
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
Snatch Pull + Hang Snatch High Pull + Hang Pause Power Snatch
Snatch Pull + Hang Snatch High Pull + Hang Pause Power Snatch 5×3
1 Snatch Pull + 1 Hang Snatch High Pull + 1 Hang Pause Power Snatch @ 5.5/10 RPE
1 Snatch Pull + 1 Hang Snatch High Pull + 1 Hang Pause Power Snatch @ 6/10 RPE
1 Snatch Pull + 1 Hang Snatch High Pull + 1 Hang Pause Power Snatch @ 6.5/10 RPE
1 Snatch Pull + 1 Hang Snatch High Pull + 1 Hang Pause Power Snatch @ 7/10 RPE
1 Snatch Pull + 1 Hang Snatch High Pull + 1 Hang Pause Power Snatch @ 7.5/10 RPE
*Pause in receive for 2 seconds on the Hang Power Snatch.
Demo Videos
Snatch Pull + Hang Snatch High Pull + Pause Hang Power Snatch
How to approach the lifts
Record each set as 1 of your scores for load
Examples Sets
Set 1:
1 Snatch Pull + 1 Hang Snatch High Pull + 1 Hang Pause Power Snatch @ 5.5/10 RPE
-rest as needed-
Set 2:
1 Snatch Pull + 1 Hang Snatch High Pull + 1 Hang Pause Power Snatch @ 6/10 RPE
-rest as needed-
Set 3:
1 Snatch Pull + 1 Hang Snatch High Pull + 1 Hang Pause Power Snatch @ 6.5/10 RPE
-rest as needed-
Set 4:
1 Snatch Pull + 1 Hang Snatch High Pull + 1 Hang Pause Power Snatch @ 7/10 RPE
-rest as needed-
Set 5:
1 Snatch Pull + 1 Hang Snatch High Pull + 1 Hang Pause Power Snatch @ 7.5/10 RPE
Pause Snatch Balance + Snatch Balance
Pause Snatch Balance + Snatch Balance 5×2
1 Pause Snatch Balance + 1 Snatch Balance @ 6.5/10 RPE
1 Pause Snatch Balance + 1 Snatch Balance @ 7/10 RPE
1 Pause Snatch Balance + 1 Snatch Balance @ 7.5/10 RPE
1 Pause Snatch Balance + 1 Snatch Balance @ 8/10 RPE
1 Pause Snatch Balance + 1 Snatch Balance @ 8/10 RPE
*Pause for 2 seconds in the bottom of the Snatch Balance
Demo Videos
Pause Snatch Balance + Snatch Balance
How to approach the lifts
Record each set as 1 of your scores for load
Examples Sets
Set 1:
1 Pause Snatch Balance + 1 Snatch Balance @ 6.5/10 RPE
-rest as needed-
Set 2:
1 Pause Snatch Balance + 1 Snatch Balance @ 7/10 RPE
-rest as needed-
Set 3:
1 Pause Snatch Balance + 1 Snatch Balance @ 7.5/10 RPE
-rest as needed-
Set 4:
1 Pause Snatch Balance + 1 Snatch Balance @ 8/10 RPE
-rest as needed-
Set 5:
1 Pause Snatch Balance + 1 Snatch Balance @ 8/10 RPE