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
Snatch Pull + Floating Snatch High Pull + Pause Power Snatch
1 Snatch Pull + 1 Floating Snatch High Pull + 1 Pause Power Snatch at Parallel @60-68% 1RM Power Snatch
1 Snatch Pull + 1 Floating Snatch High Pull + 1 Pause Power Snatch at Parallel @60-68% 1RM Power Snatch
1 Snatch Pull + 1 Floating Snatch High Pull + 1 Pause Power Snatch at Parallel @60-68% 1RM Power Snatch
1 Snatch Pull + 1 Floating Snatch High Pull + 1 Pause Power Snatch at Parallel @60-68% 1RM Power Snatch
*Rest as needed between sets.
**Pause for 3 seconds in the catch of the Pause Power Snatch.
Athletes Notes
How to approach the percentages each day
Easy to use Max Calculator Spreadsheet
Demo Videos
Snatch Pull + Floating Snatch High Pull + Pause Power Snatch at Parallel
Example Sets
Set 1:
1 Snatch Pull + 1 Floating Snatch High Pull + 1 Pause Power Snatch at Parallel @120lb
-rest as needed-
Set 2:
1 Snatch Pull + 1 Floating Snatch High Pull + 1 Pause Power Snatch at Parallel @125lb
-rest as needed-
Set 3:
1 Snatch Pull + 1 Floating Snatch High Pull + 1 Pause Power Snatch at Parallel @130lb
-rest as needed-
Set 4:
1 Snatch Pull + 1 Floating Snatch High Pull + 1 Pause Power Snatch at Parallel @135lb
*Based off of 200lb 1RM Power Snatch.
Power Snatch
2 Sets
5 Power Snatch @70-73% 1 RM Power Snatch
2 Sets
4 Power Snatch @75-78% 1 RM Power Snatch
2 Sets
3 Power Snatch @80-83% 1 RM Power Snatch
2 Sets
2 Power Snatch @85-88% 1 RM Power Snatch
*All reps done as singles.
**Rest 2 Minutes between sets.
***Rest no longer than 3-5 seconds in between reps.
Athletes Notes
How to approach the percentages each day
Easy to use Max Calculator Spreadsheet
Demo Videos
Power Snatch
Example Sets
Set 1:
5 Single Power Snatch @140lb
-Rest 2 Mins-
Set 2:
5 Single Power Snatch @145lb
-Rest 2 Mins-
Set 3:
4 Single Power Snatch @150lb
-Rest 2 Mins-
Set 4:
4 Single Power Snatch @155lb
-Rest 2 Mins-
Set 5:
3 Single Power Snatch @160lb
-Rest 2 Mins-
Set 6:
3 Single Power Snatch @165lb
-Rest 2 Mins-
Set 7:
2 Single Power Snatch @170lb
-Rest 2 Mins-
Set 8:
2 Single Power Snatch @175lb
*Based off of 200lb 1RM Power Snatch.
Core (Checkmark)
4 Sets
:20-:30 Barbell Sorenson Hold
:20 Side Forearm Plank (each side) + 10 Forearm Plank Hip Taps
Athletes Notes
Barbell Sorenson Hold
if no access to GHD perform as Superman Hold
Forearm Side Plank + Forearm Plank Side to Side Hip Touches
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