CrossFit FC East – Burgener Strength (Oly)

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Warm Up (No Measure)

3 Sets

:30 Single Arm Kettlebell Front Rack Wall Sit Hold

5 Heel Elevated Goblet Squats

10 Renegade Row HEAVY (5 each side)

: 45 Double Kettlebell Flutter Kick

-Then-

Snatch Burgener Warm Up with PVC

Snatch Burgener Warm Up with Light Barbell

Snatch Burgener Warm Up with Light Barbell + Weight

Athletes Notes

Kettlebell Goblet Squat Wall Sit Hold – Kettlebell is single arm front rack hold

Elevated Heel Goblet Squat

Dumbbell Renegade Row

Double Kettlebell Overhead Flutter Kicks

Burgener Warm up Snatch

Snatch Deadlift + Power Snatch + Floating Power Snatch + Floating Pause Snatch

5 Sets

1 Snatch Deadlift to Power Position + 1 Power Snatch from that power position + 1 Floating Power Snatch to parallel + 1 floating Pause Snatch

*Floating Pause Snatch: pause in receive for 3 seconds.

**Start at 60-65% and build in weight each set. You’ll probably end somewhere around 70-73% 1 RM Power Snatch.

***All touch n go.

Athletes Notes

How to approach the percentages each day

Easy to use Max Calculator Spreadsheet

Demo Videos

Snatch Deadlift to Power Position + Power Snatch from Power Position + Floating Power Snatch to Parallel + Floating Snatch – pause in receive of floating power snatch for 3 seconds

Snatch

5 Minutes (every minute on the minute)

Min 1: 1 Snatch @ 78-80% 1RM Snatch

Min 2: 1 Snatch @ 78-80% 1RM Snatch

Min 3: 1 Snatch @ 78-80% 1RM Snatch

Min 4: 1 Snatch @ 78-80% 1RM Snatch

Min 5: 1 Snatch @ 78-80% 1RM 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 @155lb

Min 2: 1 Snatch @155lb

Min 3: 1 Snatch @155lb

Min 4: 1 Snatch @160lb

Min 5: 1 Snatch @160lb

*Based off of 200lb 1RM Snatch.

High Hang Snatch Shrug

5 High Hang Snatch Shrug @ 105-110% 1RM Snatch

5 High Hang Snatch Shrug @ 105-110% 1RM Snatch

5 High Hang Snatch Shrug @ 105-110% 1RM Snatch

5 High Hang Snatch Shrug @ 105-110% 1RM Snatch

5 High Hang Snatch Shrug @ 105-110% 1RM Snatch

*5 Tall Box Jumps after each set.

**Use straps if grip is an issue.

Athletes Notes

How to approach the percentages each day

Easy to use Max Calculator Spreadsheet

Demo Videos

High Hang Snatch Shrugs

Example Sets

Set 1:

5 High Hang Snatch Shrug @210lb + 5 Tall Box Jump

-rest as needed-

Set 2:

5 High Hang Snatch Shrug @210lb + 5 Tall Box Jump

-rest as needed-

Set 3:

5 High Hang Snatch Shrug @210lb + 5 Tall Box Jump

-rest as needed-

Set 4:

5 High Hang Snatch Shrug @210lb + 5 Tall Box Jump

-rest as needed-

Set 5:

5 High Hang Snatch Shrug @210lb + 5 Tall Box Jump

*Based on 200lb 1RM Snatch