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 (3-3-3-2-2-2 TNG (If possible))

Daily WOD

Metcon (AMRAP – Reps)

E4MOM x 5

100′ Sled Drag 180/135#

15 Burpees

ME Alternating DB Snatches to 3min w/ 60/45#

Score TOTAL ALTERNATING DB SNATCHES across all 5 rounds.