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 Pull + Power Snatch + Hang Snatch Complex (5 Complexes)
Complete the following complex:
Snatch Pull
Power Snatch
Hang Snatch
Daily WOD
Metcon (Time)
Complete 5 Rounds for Time of:
30/20 Calories Cardio
25 Russian KB Swings 60/45#
20 Hand Release Pushups
15 TTB
Timecap – 20min
For the cardio, use different machines each time!