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