Announcements
I need to clean the gym and hang shelves and move equipment. Please take all your stuff home or put in a container with your name on it. I don’t want to be responsible for mismatching Nano’s and wrist wraps. If it’s still here I will do my best to keep it organized, but no promises. Thanks.
Crossfit Lillington – Mayhem Affiliate – Burgener Strength
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Movement Prep/Warm Up (No Measure)
3 Sets
:30 Wall Sit Hold
:30 Goblet Squat Hold
10 Kettlebell Gorilla Row
10 Banded Glute Bridge Dumbbell Floor Press
-Then-
Snatch Burgener Warm Up with PVC
Snatch Burgener Warm Up with Light Barbell
Snatch Burgener Warm Up with Light Barbell + Weight
Athletes Notes
Wall Sit
Kettlebell Goblet Squat – hold bottom of squat
Kettlebell Gorilla Row
Banded Glute Bridge Dumbbell Floor Press
Burgener Warm up Snatch
Power Snatch + Hang Snatch + Snatch
1 Power Snatch + 1 Hang Snatch + 1 Snatch @ 60-65% 1RM Snatch
1 Power Snatch + 1 Hang Snatch + 1 Snatch @ 60-65% 1RM Snatch
1 Power Snatch + 1 Hang Snatch + 1 Snatch @ 68-70% 1RM Snatch
1 Power Snatch + 1 Hang Snatch + 1 Snatch @ 68-70% 1RM Snatch
1 Power Snatch + 1 Hang Snatch + 1 Snatch @ 68-70% 1RM Snatch
*All touch n go.
Athletes Notes
How to approach the percentages each day
Easy to use Max Calculator Spreadsheet
Demo Videos
Power Snatch + Hang Snatch + Snatch
Example Sets
Set 1:
1 Power Snatch + 1 Hang Snatch + 1 Snatch @120lb
-rest as needed-
Set 2:
1 Power Snatch + 1 Hang Snatch + 1 Snatch @130lb
-rest as needed-
Set 3:
1 Power Snatch + 1 Hang Snatch + 1 Snatch @135lb
-rest as needed-
Set 4:
1 Power Snatch + 1 Hang Snatch + 1 Snatch @135lb
-rest as needed-
Set 5:
1 Power Snatch + 1 Hang Snatch + 1 Snatch @140lb
*Based off of 200lb 1RM Snatch.
Snatch
5 Minutes (Every minute on the minute)
Min 1: 1 Snatch @ 75% 1RM Snatch
Min 2: 1 Snatch @ 75% 1RM Snatch
Min 3: 1 Snatch @ 75% 1RM Snatch
Min 4: 1 Snatch @ 75% 1RM Snatch
Min 5: 1 Snatch @ 75% 1RM Snatch
Athletes Notes
How to approach the percentages each day
Easy to use Max Calculator Spreadsheet
Demo Videos
Snatch
Example Sets
Min 1: 1 Snatch @150lb
Min 2: 1 Snatch @150lb
Min 3: 1 Snatch @150lb
Min 4: 1 Snatch @150lb
Min 5: 1 Snatch @150lb
*Based off of 200lb 1RM Snatch.
Optional: High Hang Snatch Shrug + Tall Box Jump (5 Rounds for weight)
Superset for 5 Sets
5 High Hang Snatch Shrugs (USE STRAPS IF YOU CAN) @ 100-105% 1 RM Snatch
5 Tall Box Jumps
*Score is High Hang Snatch Shrug weight.
Athletes Notes
How to approach the percentages each day
Easy to use Max Calculator Spreadsheet
Demo Videos
High Hang Snatch Shrugs
Tall Box Jumps
Example Sets
Set 1:
5 High Hang Snatch Shrugs @200lb + 5 Tall Box Jumps
-rest as needed-
Repeat for 3-4 sets
*Based off of 200lb 1RM Snatch.