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 Power Snatch (E2MOM x 7)
Power Snatch + Hang Power Snatch + High Hang Power Snatch
Daily WOD
Metcon (AMRAP – Rounds and Reps)
With a 15min clock, complete
75 Power Snatches 75/45# BUY IN, then AMRAP in time remaining of:
25 Wallballs 20/14#
15 Pullups