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 (Establish 1RM Power Snatch!)

Daily WOD

Metcon (Time)

Complete for Time:

10-to-1 Power Snatches 115/75#

10 DB Step Ups (5/5) 45/30’s, 24/20″

*Step ups stay the same. Use 2 dumbbells.

Timecap – 15min