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 (5×3 Power Snatch)
Work up to an appropriate weight for a moderate set of 3 power snatches, then do 5 sets of 3 with about 90sec rest between work sets. Focus on mechanics.
Superset work sets with 15 reps band rear delt flys
Daily WOD
Metcon (AMRAP – Rounds and Reps)
Complete ME in 2min for each the following:
Sled Drag 180/135#
Ski Erg
Echo Bike
Rest 1min between rounds. From there, rest 2min and from 10-20min complete the following:
“Half Cindy”
5 Pullups
10 Pushups
15 Air Squats
Rx+ = C2B, Deficit PU, Goblet Squats 53/35#
Part 1 of this WOD is just for work load. Part 2 is Rounds and Reps