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