Crossfit Lillington – Mayhem Affiliate – Burgener Strength
()
Warm Up (No Measure)
3 Sets
5 Tempo Heel Elevated Goblet Squat (5 seconds down, 5 seconds up)
10 Heavy Kettlebell Gorilla Row (5 each side)
0:45 – 0:60 Double Kettlebell Flutter Kick
-Then-
Snatch Burgener Warm Up with PVC
Snatch Burgener Warm Up with Light Barbell
Snatch Burgener Warm Up with Light Barbell +
Athletes Notes
Heel Elevated Goblet Squats
Kettlebell Gorilla Row
Double Kettlebell Overhead Flutter Kicks
Burgener Warm up Snatch
Snatch Deadlift + Floating Snatch Pull + Floating Power Snatch + Floating Pause Snatch
1 Snatch Deadlift to Mid Thigh + 1 Floating Snatch Pull + 1 Floating Power Snatch to Parallel + 1 Floating Pause Snatch @ 60-65% of 1 RM Power Snatch
1 Snatch Deadlift to Mid Thigh + 1 Floating Snatch Pull + 1 Floating Power Snatch to Parallel + 1 Floating Pause Snatch @ 60-65% of 1 RM Power Snatch
1 Snatch Deadlift to Mid Thigh + 1 Floating Snatch Pull + 1 Floating Power Snatch to Parallel + 1 Floating Pause Snatch @ 60-65% of 1 RM Power Snatch
1 Snatch Deadlift to Mid Thigh + 1 Floating Snatch Pull + 1 Floating Power Snatch to Parallel + 1 Floating Pause Snatch @ 60-65% of 1 RM Power Snatch
*Pause in receive of floating pause snatch for 3 seconds
**Start at 60-65% of 1 RM Power Snatch and build in weight each set.
***All touch n go
****Rest as needed between sets
Athletes Notes
How to approach the percentages each day
Easy to use Max Calculator Spreadsheet
Demo Videos
Snatch Deadlift to Mid Thigh + Floating Snatch Pull + Floating Power Snatch to Parallel + Floating Snatch – Pause in receive of floating snatch for 3 seconds
Snatch
6 Minutes (every minute on the minute)
Min 1: 1 Snatch @ 80% 1 RM Snatch
Min 2: 1 Snatch @ 80% 1 RM Snatch
Min 3: 1 Snatch @ 80% 1 RM Snatch
Min 4: 1 Snatch @ 85% 1 RM Snatch
Min 5: 1 Snatch @ 85% 1 RM Snatch
Min 6: 1 Snatch @ 85% 1 RM 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 @160lb
Min 2: 1 Snatch @160lb
Min 3: 1 Snatch @160lb
Min 4: 1 Snatch @170lb
Min 5: 1 Snatch @170lb
Min 6: 1 Snatch @170lb
*Based off of 200lb 1RM Snatch.
High Hang Snatch Shrug
5 High Hang Snatch Shrugs @ 110%-110+% 1 RM Snatch + 5 Tall Box Jumps
5 High Hang Snatch Shrugs @ 110%-110+% 1 RM Snatch + 5 Tall Box Jumps
5 High Hang Snatch Shrugs @ 110%-110+% 1 RM Snatch + 5 Tall Box Jumps
5 High Hang Snatch Shrugs @ 110%-110+% 1 RM Snatch + 5 Tall Box Jumps
5 High Hang Snatch Shrugs @ 110%-110+% 1 RM Snatch + 5 Tall Box Jumps
*Rest as needed between sets
**Score is for High Hang Snatch Shrugs. Tall Box Jump height in notes.
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 @ 220lb + 5 Tall Box Jumps
-rest as needed-
Set 2:
5 High Hang Snatch Shrugs @ 220lb + 5 Tall Box Jumps
-rest as needed-
Set 3:
5 High Hang Snatch Shrugs @ 220lb + 5 Tall Box Jumps
-rest as needed-
Set 4:
5 High Hang Snatch Shrugs @ 220lb + 5 Tall Box Jumps
-rest as needed-
Set 5:
5 High Hang Snatch Shrugs @ 220lb + 5 Tall Box Jumps
*Based off of 200lb 1RM Snatch