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
Snatch + Hang Snatch (7 sets of this complex.)
Practice the following complex:
Snatch
Hang Snatch
Ideally these are squat snatches. If you need to stay a little lighter to really nail your technique, do it.
Increase the load as needed if your technique looks great. Rest an ample amount between complexes.
Daily WOD
Metcon (Time)
Complete 5 Rounds for Time:
15 Hang Power Snatches 96/65
15 Pullups
30 DU
Timecap 18min.