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