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.