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

Power Snatch (2-2-2-2-2)

Snatch Pull (3×2 @ 110% of heaviest Power Snatch)

Daily WOD

Metcon (No Measure)

EMOM x 12

A: 10 Power Snatches 115/75#

B: 15 Burpees

C: 20 Russian KB Swings 60/45#