Burgener Strength (Oly) – Mon, Oct 14

Announcements

SATURDAY OCT 19

CrossFit Kota has a fundraiser/benefit for Coach Chase and his wife after they lost their son Conlyn.

They will have a WOD at 10 am and a chili cook-off as well as a silent auction going on!

CrossFit FC East – Burgener Strength (Oly)

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Week 3 Day 1 – Videos (No Measure)

Today we are doing the Power Snatch + Snatch Balance + Overhead Squat complex and the 5 sets of Power Snatches from this video:

youtu.be/l8CsdqfFdXM

and the Behind the Neck Split Jerk + Pause Split Jerk + Split Jerk complex from this video:

youtu.be/9WsK0MTO9Lw

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

1 Power Snatch @75-85% 1RM Power Snatch

1 Power Snatch @75-85% 1RM Power Snatch

1 Power Snatch @75-85% 1RM Power Snatch

1 Power Snatch @75-85% 1RM Power Snatch

1 Power Snatch @75-85% 1RM Power Snatch

*Rest as needed between sets.

Example Sets

Set 1:

1 Power Snatch @155lb

-rest as needed-

Set 2:

1 Power Snatch @155lb

-rest as needed-

Set 3:

1 Power Snatch @160lb

-rest as needed-

Set 4:

1 Power Snatch @160lb

-rest as needed-

Set 5:

1 Power Snatch @165lb

*Based off of 200lb 1RM Power Snatch.

Power Snatch + Snatch Balance + Overhead Squat

1 Power Snatch + 1 Snatch Balance + 1 Overhead Squat @65-70% 1RM Power Snatch

1 Power Snatch + 1 Snatch Balance + 1 Overhead Squat @65-70% 1RM Power Snatch

1 Power Snatch + 1 Snatch Balance + 1 Overhead Squat @65-70% 1RM Power Snatch

1 Power Snatch + 1 Snatch Balance + 1 Overhead Squat @65-70% 1RM Power Snatch

1 Power Snatch + 1 Snatch Balance + 1 Overhead Squat @65-70% 1RM Power Snatch

*Rest as needed between sets.

Example Sets

Set 1:

1 Power Snatch + 1 Snatch Balance + 1 Overhead Squat @135lb

-rest as needed-

Set 2:

1 Power Snatch + 1 Snatch Balance + 1 Overhead Squat @135lb

-rest as needed-

Set 3:

1 Power Snatch + 1 Snatch Balance + 1 Overhead Squat @135lb

-rest as needed-

Set 4:

1 Power Snatch + 1 Snatch Balance + 1 Overhead Squat @135lb

-rest as needed-

Set 5:

1 Power Snatch + 1 Snatch Balance + 1 Overhead Squat @135lb

*Based off of 200lb 1RM Power Snatch.

Behind the Neck Split Jerk + Pause Split Jerk + Split Jerk

8 Sets (1 set every 1:30-2:00)

1 Behind the Neck Split Jerk + 1 Pause Split Jerk + 1 Split Jerk

*Start at 55-60% 1RM Split Jerk and work up to 70-73%.

**3 second pause in the dip of the Pause Split Jerk.

Example Sets

@0:00

1 BTN Split Jerk + 1 Pause Split Jerk + 1 Split Jerk @120lb

@2:00

1 BTN Split Jerk + 1 Pause Split Jerk + 1 Split Jerk @120lb

@4:00

1 BTN Split Jerk + 1 Pause Split Jerk + 1 Split Jerk @130lb

@6:00

1 BTN Split Jerk + 1 Pause Split Jerk + 1 Split Jerk @130lb

@8:00

1 BTN Split Jerk + 1 Pause Split Jerk + 1 Split Jerk @135lb

@10:00

1 BTN Split Jerk + 1 Pause Split Jerk + 1 Split Jerk @135lb

@12:00

1 BTN Split Jerk + 1 Pause Split Jerk + 1 Split Jerk @140lb

@14:00

1 BTN Split Jerk + 1 Pause Split Jerk + 1 Split Jerk @140lb

*Based off of 200lb 1RM Split Jerk.