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 (EMOM x 8 – 3 Reps @ 70%)

Daily WOD

Metcon (Time)

Complete 4 Rounds for Time of:

400m Sprint

15 Power Snatches 75/45#

25 Abmat Situps

RX+ 95/65#, 15 GHD Situps