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.