CrossFit FC East – Burgener Strength (Oly)
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Warm Up (No Measure)
1. Crossover Symmetry Activation Plus OR Banded 7s – perform 7 reps of each movement
2. Mayhem Hip Halo Activation
* 10 Side step R/L
* 10 Forward/Backwards Walk R/L
* 10 Glute Bridges
* 10 Single Leg Glute Bridges R/L
* 10 Bird Dogs R/L
* 10 Squats
3. Barbell Prep
A. Burgener Warm up Snatch (3-5 reps at each position)
1. Down and up – “SPEED THROUGH THE MIDDLE”
2. Elbows high and outside – “BAR CLOSE”
3. Muscle snatch – “STRONG TURNOVER”
4. Snatch land – “FOOT WORK” 2”, 4”, 6”
5. Snatch drop – “FOOT WORK”
B. Skill Transfer Exercises Snatch
– 3-5 reps of each movement
1. Snatch grip push press. Feet jumping position “OVERHEAD STRENGTH”
2. Overhead squat, “CORE STRENGTH”
3. Heaving Snatch Balance. Feet in landing position. Dip, drive, drop, punch. “FAST HANDS”
4. Drop Snatch, feet jumping position to landing, no drive, “SPEED UNDER”
5. Snatch balance, “FOOT AND ARM SPEED”
C. 3x High Hang Snatch + 3x Hang Snatch + 3x Snatch
*Demo Videos in Athlete Notes.
Athletes Notes
Crossover Symmetry Activation Plus
Banded 7s
Mayhem Hip Halo Activation
Burgener Warm up Snatch
Skill Transfer Exercises Snatch
3x High Hang Snatch + 3x Hang Snatch + 3x Snatch
Power Snatch Waves (9 Rounds for weight)
Wave 1
3 Power Snatch @65% 1RM Power Snatch
2 Power Snatch @68% 1RM Power Snatch
1 Power Snatch @70% 1RM Power Snatch
Wave 2
3 Power Snatch @68% 1RM Power Snatch
2 Power Snatch @70% 1RM Power Snatch
1 Power Snatch @75% 1RM Power Snatch
Wave 3
3 Power Snatch @70% 1RM Power Snatch
2 Power Snatch @75% 1RM Power Snatch
1 Power Snatch @80% 1RM Power Snatch
*Rest as needed between sets
Athletes Notes
How to approach the percentages each day
Easy to use Max Calculator Spreadsheet
Demo Videos
Power Snatch
Example Sets
Wave 1
3 Power Snatch @140lb
2 Power Snatch @145lb
1 Power Snatch @150lb
-Rest as needed-
Wave 2
3 Power Snatch @145lb
2 Power Snatch @150lb
1 Power Snatch @155lb
-Rest as needed-
Wave 3
3 Power Snatch @150lb
2 Power Snatch @155lb
1 Power Snatch @160lb
*Based off of 200lb 1RM Power Snatch.
Tempo Good Morning
5 Tempo Good Mornings @6/10 RPE
5 Tempo Good Mornings @6/10 RPE
5 Tempo Good Mornings @6/10 RPE
*Tempo is 50X1 (5 seconds down, no second pause, explode up, 1 second up)
**Rest as needed between sets.
Athletes Notes
Barbell Good Mornings
Example Sets
Set 1:
5 Tempo Good Mornings @6/10 RPE
-rest as needed-
Set 2:
5 Tempo Good Mornings @6/10 RPE
-rest as needed-
Set 3:
5 Tempo Good Mornings @6/10 RPE
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