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 (Work up to a HS in 10 sets.)

Power Snatch + Hang Power Snatch + High Hang Power Snatch

Daily WOD

Metcon (Time)

Complete 10-to-1 of the following:

DB Power Snatch R 60/45#

TTB

DB Power Snatch L 60/45#

C2B Pullups