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 (E2MOM x 8 – 3-TNG Power Snatches)
Daily WOD
Metcon (AMRAP – Rounds and Reps)
Complete AMRAP 15 ascending ladder [after a 60/40 Cal Bike buy-in] of:
3 Alt DB Snatch 50/35# ea
3 Alt DB Box Step Ups 24/20″ ea
6 each
9 each
12 each
Etc