Burgener Strength (Oly) – Sat, Sep 21

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

Burgener Warm Up For the Clean @ 4/10 RPE

Burgener Warm Up For the Clean @ 4.5/10 RPE

Burgener Warm Up For the Clean @ 5/10 RPE

Athletes Notes

Crossover Symmetry Activation Plus

Banded 7s

Mayhem Hip Halo Activation

Burgener Warm Up: Clean

Clean and Jerk

10 Minutes (every minute on the minute)

Min 1: 1 Clean and Jerk @65% 1RM Clean and Jerk

Min 2: 1 Clean and Jerk

Min 3: 1 Clean and Jerk

Min 4: 1 Clean and Jerk

Min 5: 1 Clean and Jerk

Min 6: 1 Clean and Jerk

Min 7: 1 Clean and Jerk

Min 8: 1 Clean and Jerk

Min 9: 1 Clean and Jerk

Min 10: 1 Clean and Jerk

Example Sets

Min 1: 1 Clean and Jerk @130lb

Min 2: 1 Clean and Jerk @140lb

Min 3: 1 Clean and Jerk @150lb

Min 4: 1 Clean and Jerk @155lb

Min 5: 1 Clean and Jerk @160lb

Min 6: 1 Clean and Jerk @165lb

Min 7: 1 Clean and Jerk @170lb

Min 8: 1 Clean and Jerk @180lb

Min 9: 1 Clean and Jerk @185lb

Min 10: 1 Clean and Jerk @190lb

*Based off of 200lb 1RM Clean and Jerk.

Snatch

10 Minutes (every minute on the minute)

Min 1: 1 Snatch @65% 1RM Snatch

Min 2: 1 Snatch

Min 3: 1 Snatch

Min 4: 1 Snatch

Min 5: 1 Snatch

Min 6: 1 Snatch

Min 7: 1 Snatch

Min 8: 1 Snatch

Min 9: 1 Snatch

Min 10: 1 Snatch

Example Sets

Min 1: 1 Snatch @130lb

Min 2: 1 Snatch @140lb

Min 3: 1 Snatch @150lb

Min 4: 1 Snatch @155lb

Min 5: 1 Snatch @160lb

Min 6: 1 Snatch @165lb

Min 7: 1 Snatch @170lb

Min 8: 1 Snatch @175lb

Min 9: 1 Snatch @180lb

Min 10: 1 Snatch @190lb

*Based off of 200lb 1RM Snatch.