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#