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 (E2MOM x 8 – A + B)
A: 10 TNG Power Snatches**
B: ME Pushups 1min with proper technique
**Increase weight but focus on being efficient and consistent
Daily WOD
Metcon (Time)
Complete for Time:
30 Alternating Arm DB Power Snatch 50/35# (15ea)
100’ Single Arm DB OH Lunge
50 Single Arm DB Thrusters 50/35 (25ea)
100’ Single Arm DB OH Lunge
30 Alternating Arm DB Power Snatch 50/35#(15ea)
Timecap 18min
*Switch arms as often as you like