CrossFit Hanover – CrossFit

Warm-up

Burgener Warm-up (No Measure)

BURGENER WARM-UP:

1. Down and “Finish”

2. Elbows High and Outside

3. Muscle Snatch

4. Snatch Lands at 2″, 4″, 6″

5. Snatch Drops

SKILL TRANSFER EXERCISES:

1. Snatch Push Press

2. Overhead Squat

3. Heaving Snatch Balance

4. Snatch Balance without a dip

5. Snatch Balance with a dip

Weightlifting

Power Snatch (3-3-2-2-1-1)

Daily WOD

Metcon (No Measure)

AMRAP 5min x 3 (1min rest between) of:

A: Ascending Ladder of 5 HPSn 95/65# + 1(+1) HSPU

B: 50/30 Cal Bike + ME TTB to 4min

C: 30 Ball Slams, 15 Lying KB Pullovers