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