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 (3-3-3-3-3)

Daily WOD

Metcon (No Measure)

E5MOM x 4

A- 9-6-3 of the following:

Power Snatches 95/65#

Front Rack Lunges 95/65# (total)

B- 3 Rounds of the following:

5 Strict Pullups

10 Pushups

Rx+

– 135/95# snatches/lunges

– Strict C2B/Deficit Pushups