CrossFit Hanover – CrossFit


Burgener Warm-up (No Measure)


1. Down and “Finish”

2. Elbows High and Outside

3. Muscle Snatch

4. Snatch Lands at 2″, 4″, 6″

5. Snatch Drops


1. Snatch Push Press

2. Overhead Squat

3. Heaving Snatch Balance

4. Snatch Balance without a dip

5. Snatch Balance with a dip


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