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

3 Position Power Snatch (Practice for 8min, then 1-1-1-1-1)

Power Snatch + Hang Power Snatch + High Hang Power Snatch

Daily WOD

Metcon (Time)

Complete 5 Rounds for Time of:

20 Russian KB Swings 70/53#

100′ OH Lunges 45/25#

Timecap 15min