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 Complex (2 PS, 2 HPS E3MOM x 5)

Sets and reps will vary based on the complex. See comments for specific instructions.
Increase load from set to set. Focus on intensity if your technique is solid, focus on technique if you need to work on technique!

Daily WOD

Metcon (Time)

Complete 10 Rounds for Time of:

5 Power Snatches 155/105#

7 Burpees

9 Box Jumps 24/20″

Timecap – 20min

*The power snatches should be fairly heavy as long as your technique is solid. If it’s not, lighten the load to ensure you don’t fall apart. Try to keep a steady pace through this WOD.