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.