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