CrossFit Modern – 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 snatch warm-up

– Snatch skill transfer exercises

– 3x High Hang Snatch + 3x Hang Snatch + 3x Snatch

Successory (Checkmark)

3 Sets

3x (1 Wall Walk Up + 10 Handstand Hold Shoulder Taps + 1 Wall Walk Down + 5 Push Ups)

100ft Double Dumbbell Overhead Carry

5x Crossover Symmetry I,T,Y’s (each position)

Wall Walk

Handstand Shoulder Taps on Wall

Single Arm Dumbbell Overhead Carry – double dumbbell

Snatch Balance

Snatch Balance 7×1

1 Snatch Balance @ 7/10 RPE

1 Snatch Balance @ 7.5/10 RPE

1 Snatch Balance @ 8/10 RPE

1 Snatch Balance @ 8.5/10 RPE

1 Snatch Balance @ 9/10 RPE

1 Snatch Balance @ 9.5/10 RPE

1 Snatch Balance @ 10/10 RPE

Power Snatch

Power Snatch 3-2-1-2-2-1-1-1-1-1-1

3 Power Snatch @ 6/10 RPE

2 Power Snatch @ 6.5/10 RPE

1 Power Snatch @ 7/10 RPE

2 Power Snatch @ 6.5/10 RPE

2 Power Snatch @ 7/10 RPE

1 Power Snatch @ 7.5/10 RPE

1 Power Snatch @ 8/10 RPE

1 Power Snatch @ 8.5/10 RPE

1 Power Snatch @ 9/10 RPE

1 Power Snatch @ 9.5/10 RPE

1 Power Snatch @ 10/10 RPE