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