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Crossfit Lillington – Mayhem Affiliate – Burgener Strength
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Warm Up (No Measure)
3 Sets
5 Tempo Heel Elevated Goblet Squat (5 seconds down, 5 seconds up)
10 Single Arm Dumbbell Row HEAVY (5 each side)
10 Strict Knees to Elbow
-Then-
Snatch Burgener Warm Up with PVC
Snatch Burgener Warm Up with Light arbell B
Snatch Burgener Warm Up with Light Barbell +
Athletes Notes
Heel Elevated Goblet Squats
Single Arm Dumbbell Row
Strict Knee to Elbows
Burgener Warm Up: Snatch
Snatch Pull + Power Snatch + Squat Snatch
1 Snatch Pull + 1 Power Snatch + 2 Squat Snatch
1 Snatch Pull + 1 Power Snatch + 2 Squat Snatch
1 Snatch Pull + 1 Power Snatch + 2 Squat Snatch
1 Snatch Pull + 1 Power Snatch + 2 Squat Snatch
*Start at 68-70% 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 Pull + Power Snatch + Snatch
Example Sets
Set 1:
1 Snatch Pull + 1 Power Snatch + 2 Squat Snatch @135lb
-rest as needed-
Set 2:
1 Snatch Pull + 1 Power Snatch + 2 Squat Snatch @140lb
-rest as needed-
Set 3:
1 Snatch Pull + 1 Power Snatch + 2 Squat Snatch @150lb
-rest as needed-
Set 4L
1 Snatch Pull + 1 Power Snatch + 2 Squat Snatch @155lb
*Based off of 200lb 1RM Snatch.
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 @83-85% 1 RM Snatch
Min 5: 1 Snatch @83-85% 1 RM Snatch
Min 6: 1 Snatch @83-85% 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+% 1 RM Snatch + 5 Tall Box Jumps
5 High Hang Snatch Shrugs @110+% 1 RM Snatch + 5 Tall Box Jumps
5 High Hang Snatch Shrugs @110+% 1 RM Snatch + 5 Tall Box Jumps
5 High Hang Snatch Shrugs @110+% 1 RM Snatch + 5 Tall Box Jumps
5 High Hang Snatch Shrugs @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 @ 225lb + 5 Tall Box Jumps
-rest as needed-
Set 5:
5 High Hang Snatch Shrugs @ 230lb + 5 Tall Box Jumps
*Based off of 200lb 1RM Snatch