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

Snatch Pull + Power Snatch + Hang Snatch Complex (Complete 7 Complexes )

Complete the following complex:

Snatch Pull

Power Snatch

Hang Snatch
Increase load each set if possible, but prioritize technique.

Daily WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 15 if following:

10 Power Snatches 95/65#

10 Front Rack Lunge 95/65#

10 Bar Facing Burpees