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 x 2 + 3 OHS (E2MOM x 6)

Power Snatch

Power Snatch

OHS

OHS

OHS
Increase load each set. Focus on mechanics.

Daily WOD

Metcon (Time)

Complete 21-18-15-12-9-6-3 of the following:

Alternating DB Power Snatches 50/35#*

Burpee

Timecap – 15min

*TOTAL reps.