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 Complex (Snatch + Hang Snatch + Hang Power Snatch)
The specifics of this snatch complex will be outlined in the details below.
Work up to a heavy single complex, focusing on mechanics. Do somewhere between 8-12 complexes.
Daily WOD
Metcon (AMRAP – Reps)
30:30 x 20 (16min)
Echo Bike
KB Goblet Lunge 45/30
Ski Erg
Hand Release Pushups
Score Total Reps – Each 30 Second Round should be ALL OUT – Focus on INTENSITY then recovery.