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
3 Position Snatch (E2MOM x 8)
Snatch
Hang Snatch
High Hang Snatch
Log your heaviest complex in Wodify. Only complexes without technical breakdown count.
Daily WOD
Metcon (Time)
With a partner, complete the following:
1K Row Buy-In
100 American KB Swings 70/53#
100 Alternating Step Ups (total) 24/20″ using a single KB 70/53#
1K Row Cash Out
One works while other person rests. Switch often to keep pace high. Timecap 15min
RX+ = One works while person two holds high plank position.